Monday, January 18, 2016

Small Changes, Big Results

I believe in accountability - accountability for the steps you make to reach your goals. That's why I've started posting on Mondays about my health goals and the steps I'm taking to meet them. Sometimes I post about what I've done towards my goals and other times, I post tips to help you reach your goals. Today, I'm using the Fit for Me prompt of small changes that lead to lifestyle changes to bring you tips on making permanent changes in your lifestyle.
 
 
I believe small changes can produce the biggest results. I'm going to give you a few tips on how I make small changes into lifestyle changes. Keep reading to the end for a few small changes you can implement in your own life!
 
I like to start small and address one problem area at a time. This helps me stay focused on the goal and yields better results. Here's the easy steps I follow that you can reproduce in your own life. I'll be using my most recent change as an example for you!
 
1. Set a small goal at the beginning of the week.
My goal this week was no more soda. I don't drink a lot of soda so I went for complete elimination on this one. If you're a heavy soda drinker, you might start by limiting it to once a day and then to once a week, etc)
 
2. Find someone to hold you accountable.
I always look to Healthy Moments and my husband for accountability. In fact, I told him to tell me no if I go for a soda when I have other choices. He has followed through and done this for me. Accountability partners work both ways - help your partner with something that they're working towards as well.
 
3. Check in with your accountability partner frequently.
Let them know how you're doing. Be transparent about your progress. If you mess up, own up to it. Lying about your progress won't help you achieve your goals.
 
4. Don't let a setback completely derail you from your goal.
I set my start date for "no soda" as this past Wednesday. I ended up with a small soda while I was out shopping. Instead of giving up, I decided to use the moment as a learning experience. I took a moment to ask myself "what did I learn?"  I learned that I tend to grab drinks when I'm out shopping. To prevent this in the future, I want to get in the habit of taking my water bottle everywhere with me.
 
5. Once you've achieved your goal for an entire week, set another goal for yourself.
Keep setting new small goals and you'll eventually have an entire lifestyle switch. Setting a new goal doesn't mean abandoning the old goal. It takes 21-66 days (depending on what you read) to fully establish a new habit, which is essentially what we're trying to do. This is why you need to keep the old goal until you feel like it has become a total lifestyle change.
 
Don't know where to start? Here's a list of small changes you can make to get started on your health journey!
 
1. Cut back on soda. (Ideally, I would aim for no soda!)
2. Cut back on alcohol.
3. Cut back on sweets.
4. Cut back on processed foods.
5. Walk everyday. (If you have a FitBit, then set a step or mile goal for yourself.)
6. Cut back on coffee. (If caffeine is a problem for your body!)
7. Replace a problem food with a healthier option. (For example, replace store bought tortilla chips with a healthier homemade version.)
8. Workout 3 times a week.
9. Meal plan for the week. (Having a plan is super important!)
10. Set a daily calorie goal.
 
 
 
I'm implementing some major changes in my life soon. I'll be starting a new plan to help me reach my health and fitness goals. The plan will include old and new habits that I would like to keep or change accordingly. Next week, I'll be laying out all of the details of my plan (along with updated goals) and what programs I'll be following for a few weeks. In the weeks following, I'll be sharing everything I eat and exactly which workouts I've done. We're talking major transparency and accountability for you! I hope you'll check back on Monday for all of the details!
 
Just found another great link up for sharing your posts and ideas! Head on over to Color U Bold and check out the 30 Days Healthier You linkup!
 
 
 

No comments:

Post a Comment