Why is it that every time we try to make healthy changes that we find ourselves on a roller coaster? We start off strong – doing everything we’re supposed to do. Then, with just one bite of something on the “forbidden” list, we give into every eating occasion and treat?
Let’s do it differently this year, ok? Let’s get off this weight roller coaster and start living! Seriously! Losing weight and keeping it off doesn’t have to be so difficult.
Research on people that have lost weight and kept it off (including my master’s degree research) shows that those who are successful lost the weight slowly by making just a few changes in their lifestyle.
You don’t have to go on a diet. There’s no need to cut out all your favorite foods. Intense workouts are not needed to be successful. You don’t have to do everything!
I know quick weight loss programs are tempting, but consider this. When you lose weight slowly, you naturally learn skills that will help you to keep the weight off….so NO MORE DIETS are ever needed. And, no willpower is needed either.
So, instead of trying to change everything in your diet and exercise, just a few healthy changes in your lifestyle. And, here’s the key to success – instead of focusing on making BIG DRASTIC changes that will be difficult to sustain long term, focus on the things that are easiest to change. I call these “no big deal” changes.
For example, instead of vowing to join the gym and work out an hour every day, why not start with something that’s easy to maintain, like a 10-minute brisk walk at lunch or after dinner? Instead of cutting out all desserts, why not give yourself permission to order dessert in a restaurant once a week. Instead of counting calories, why not focus on eating mindfully (no TV, no reading) and listening to your hunger/fullness levels.
Here are More “No Big Deal” Changes that Won’t Make You Feel Deprived
- Eat from a smaller plate – and only sitting at the table
- Put your fork down between bites
- Fill half your plate with vegetables
- Keep your hunger in check: don’t skip meals
- Serve yourself from the kitchen – no serving dishes on the table
- Start every morning with a large glass of water to rehydrate
- Turn off the TV, put down the phone. When you eat, focus on eating
- Don’t buy the foods that are difficult to resist. Enjoy them when dining out only
I know, I know…it sounds too simple to work, but it does. Weight loss is a simple matter of calories in/calories out. You can either burn more calories or take in fewer calories – or do both. When you lose weight slowly, you get lasting results – without deprivation.
Keep in mind that what’s “no big deal” for one person may be a BIG deal for another – so decide these changes by yourself. When you start with just one or two small no big deal changes, it easier to be successful. Once these become second nature, you can always initiate one or two more healthy changes.
Remember, every long journey begins with the first step. So, today, ask yourself…”What’s “no big deal” for me to change right now?”