Small Changes Lead to Big Changes!

“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
—Jim Rohn

Can you relate to this quote in any way? What about in regards to fitness and nutrition?

For me, it simplifies the journey that is fitness and nutrition.

I’ve talked to a lot of people over the years that have had successful weight loss. Of course, I always ask, “What did you do to lose the weight?” More times than not, these people made small changes over a period of time that collectively made a big impact. They usually changed one thing at a time, and focused on the big picture instead of quick fixes. Now you know why this quote speaks to me so much!

Here are some of the most common habits that people incorporated to become healthier and lose the weight for good (you didn’t think I would keep these a secret, right?):

  • Went for a walk after dinner.
  • Took the stairs instead of the elevator/escalator/moving sidewalks.
  • Ate breakfast.
  • Carried a water bottle with them, and ended up drinking more water.
  • Read food labels and became aware of what a serving size really is.
  • Ate on smaller plates.
  • Added one-four servings of vegetables to daily intake.
  • Took more time to eat, and stopped before they were full.
  • Got better sleep.
  • Sat down and ate at a table for meals.
  • Drank a glass of water before each meal.
  • Ate protein at every meal.
  • Had a workout buddy, or community of friends to talk to about health.
  • Kept a journal about fitness/nutrition/gratitude, or anything you like to write about.
  • Swapped diet coke for green tea.
  • Packed their lunch instead of eating out every day. (BONUS: money saver!)
  • Made a commitment to workout, then stuck to it (hire a coach if you need accountability).
  • Rode a bike/walked to work.
  • Meditated for ten minutes a day.
  • Ate one salad a day.
  • Cooked more, or prepared meals ahead of time.

What about the other side of the coin? Do you do some of these?

  • Mindlessly snack after dinner, even when you aren’t hungry.
  • Go back for seconds at meals, even when you’re full.
  • Sit at work all day, then sit more at home.
  • Stay up late, or only sleep for a few hours a night.
  • Order take out/fast food several nights a week.
  • Skip breakfast or lunch, then overeat at dinner.
  • Skip workouts.
  • Eat in the car.
  • Eat whatever is available without thinking about it.
  • Eat in front of the TV/computer.
  • Hide food.
  • Eat out majority of meals.
  • Hardly drinking any water during the day.
  • Stress about things out of your control.
  • Avoid grocery shopping, and opting for convenience foods.
  • Snack throughout the day on goodies that co-workers bring in with them.
  • Make excuses about why nothing works for you.
  • Blame others for your situation.
  • Think about yourself negatively, or talk down about yourself to others.

Small to Big

Studies show that changing one habit at a time is what elicits the best results. Trying to do too much at once can become overwhelming, and can lead to us giving up because a lot of change at one time can be hard.

Imagine what would happen if you slowly swapped unhealthy habits for healthy ones. How do you think you would look and feel? Seriously, close your eyes and think about it. I’ll wait…

ACTION STEP: What is one habit that you can start today to get you going in the right direction?