When It Comes to Weight Loss, Small Changes Add Up to Big Results

Weight Loss Tips: Small Changes Add Up To Big Results

Are you ready to get back to your healthy weight loss routine now that fall has arrived?

I personally believe that fall is the best time of year for weight loss.

And it turns out that the best way to make positive changes – like eating better, exercising, or losing weight is slowly and steadily, one small step at a time.

How would you complete the following statement, “In order for me to be successful with my weight loss, my routine must include…

What immediately pops into your head?

The truth is that there’s NO ONE thing that results in significant lasting weight loss. It’s lots of little changes to your habits and thinking that get you to your goal.

And the best way to get there is with little changes.

Baby steps.

Set a good goal and achieve it… and then another …and another!

What Makes a Goal a Good One?

Positive. “I will bring fruit as a healthy snack each day,” is a better goal than “I will avoid trips to Circle-K for sodas and snacks.” You want to focus on what to do instead of what NOT to do.

Specific. Not too vague. “I will exercise is too vague.”  “I will get up and take a 20 minute walk before work on Monday, Wednesday and Friday.” is much better.

Achievable. Now that we have rolled into September, setting a goal to lose 50# by Christmas is not realistic so don’t even go there. You want to set yourself up for success.

So, choose one thing to focus on until it becomes a habit.

And then choose another.

And another.

The smaller the change, the more likely you are to achieve it.

So, if you’re serious about weight loss success, choose a goal and write it down and then choose one single action step toward achieving that goal.

Then, if you want, share what you’ve plotted out for yourself with a trusted friend or family member.

Maybe you want to set a goal to exercise more and set an action step of walking after dinner each night.

Or, make it a goal to take a healthy lunch to work each day with an initial action step of buying small plastic reusable containers to pack your meals in for good portion control.

My plan is to work on slowing down my eating pace. I’m getting pretty good about eating healthy balanced meals and managing my portions through measuring and using small dishes.

But, I still eat too fast.

So, I’m working to slow down my pace.

Before digging in, I’m taking at least 3 deep breaths and then I’m working to put my fork/spoon down between mouthfuls.

I’m also asking myself during my meal, “Are you still hungry?” (which is what the French ask their kids according to the great book, French Kids Eat Everything) and trying to stop when I’m not, instead of eating till my food is gone and/or I’m full.

It’s an ongoing practice and I have a LONG WAY TO GO, but it’s a worthy endeavor to try to reconnect with my inner cues.

Quote of the Week:

The key to long-term success is small changes. They add up over time. The most important thing is to keep moving forward and never give up!

My Personal Tracking Results:

• Weighed in under goal.
• Met my good health guidelines — liquids, vitamins, healthy oils, fruits and veggies, lean proteins, nonfat dairy
• I didn’t earn all my activity PPVs this week. I somehow managed to tweak my back and was in a lot of pain for 3 days. With my history of severe low back pain and sciatica, nothing scares me back into respecting my body quicker!

Notes and Observations:

• I still having fun tracking with my 3-Month Journal. I like the daily positive thoughts and tips included for each day.
• I need to honor and respect my body and especially my back. It’s beginning to feel better with gentle yoga and slow walking.
• I skipped the wine at dinner several times this week and slept much better. This is a sad but true reality that I also must accept. I love my glass of wine, but need restful sleep more.

What small changes have you adopted to assist with meeting your weight loss/maintenance goals?

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