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When people hear that I am a dietitian they often ask for a quick fix to their weight loss struggles and health woes or they confess that they gave up on changing because it was just too daunting! Here is where I step in and recommend setting small goals that lead to habit-based change.
This is change that actually sticks.
Have you ever tried to change your behavior, only to fall back into old habits a few weeks or months later? If so, you're not alone. Most people struggle to make lasting changes because they try to change too much at once.
A better approach is to focus on changing one habit at a time. This is called habit-based change, and it's a proven way to create lasting change.
Why, you make ask, does habit-based change works best? Well think about this:
It's easier to focus on one thing at a time. When you try to change too many things at once, it can be overwhelming and you're more likely to give up. By focusing on one habit at a time, you can make it easier to stay motivated and on track.
Progress can be tracked more efficiently. When you're only focusing on one habit, it's easier to track your progress and see how far you've come. This can help you stay motivated and keep moving forward!
It creates change that stick. When you have made a habit of doing something, it becomes automatic. This means that you're less likely to have to think about it or make a conscious effort to do it. This makes it much easier to stick with the change in the long run.
If you're ready to make a lasting change, start by identifying one habit that you want to change. Once you've identified the habit, you can start to develop a plan for how to change it.
Here are a few tips for changing a habit:
Make it small. Don't try to change too much too soon. Start with a small change that you can easily make. For example, if you want to start exercising, start by walking for 10 minutes a day.
Make it specific. Don't just say that you want to "exercise more." Instead, set a specific goal, such as "I will walk for 30 minutes, 3 days a week."
Make it realistic. Don't try to change your habit overnight. Set a realistic goal that you know you can achieve.
Make it rewarding. Reward yourself for sticking to your new habit. This will help you stay motivated and on track.
Changing a habit takes time and effort, but it's worth it. When you make a lasting change, you'll improve your health, your happiness, and your overall well-being!
When I work with clients, I contribute the support and accountability, but I always encourage my clients to be kind to themselves.
Remember…
Be patient. It takes time to develop new habits. Don't get discouraged if you don't see results immediately.
Be consistent. The key to habit change is consistency. Do your new habit every day, even if you don't feel like it.
Do not give up. Everyone slips up from time to time. Don't let a setback derail your progress. Just pick yourself up and continue.
With time and effort, you can make lasting change through small yet steady habit-based change!
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