If you have
resolved to make this the year that you lose those extra pounds, quit smoking, or
make other changes in lifestyle to improve your health, congratulations! Whatever
your healthy-living goals, you will be more likely to succeed in your efforts
if you start with small changes, one step at a time, instead of trying to take
on too many goals at once.

Reach a Healthy Weight

For many people, a
top priority at this time of year is losing weight. Maintaining a healthy
weight can reduce your risk for heart disease, high blood pressure, high
cholesterol, type 2 diabetes, some kinds of cancer, and other chronic diseases.
Whether you wish to lose a large amount of weight, or simply a few unwanted pounds,
losing weight requires dedication and discipline.

To keep your
weight-loss plans on track, try eating smaller portions, being more physically active,
keeping a food journal, and cutting back on dietary fat, sugar and other sources
of empty calories. When planning meals, choose from each of the food groups and
eat plenty of fruits and vegetables, especially those in different color
categories. The American Dietetic Association recommends two to three servings
of fruits and three to five servings of vegetables each day.

Get a Move On

Everyone can
benefit from an increase in physical activity levels. For most adults, current
clinical guidelines recommend at least two hours and 30 minutes of
moderate-intensity cardiovascular exercise (such as brisk walking or jogging)
each week.

Try to incorporate
more activity into your daily routine. For example, take the stairs instead of
the elevator whenever possible. Park your car farther from the entrance to work
or a store. To keep yourself motivated, exercise with a friend or your spouse,
and vary your routine from time to time.

Set Your Quit Date

If you are ready
to quit smoking, you don’t have to do it “cold turkey.” Talk to your doctor
about nicotine-replacement therapy and tobacco-cessation programs in your area.
In addition, the Pennsylvania Department of Health has a free Quit Line,
1-800-QUIT-NOW (1-800-784-8669), as well as an online support program,Determined to Quit. The American Lung Association’sFreedom
From Smoking® Online program is another helpful resource.

Get Your Screenings

Seeing your primary
care provider for regular wellness exams and routine health screening can help
you identify early warning signs for chronic disease, such as elevated
cholesterol, blood sugar, or blood pressure; weight issues; as well as screen
for cancer or risky lifestyle choices such as tobacco use and sun exposure.

* Joshua
Feinberg, D.O., is a family medicine physician in practice at the Crozer Health
Pavilion, 145 Brinton Lake Road, Suite 201, Glen Mills, PA
19342, 610-459-1619.