Many people find they have the same health goals year after year. Yet, whether it is weight loss, better cholesterol levels, blood sugar management, or regular exercise—here we are, and there the goal is; elusive and seemingly unreachable.
Why do we have such a hard time reaching our goals?
We blame everything, from discipline to bad genes, on why we are not in our desired state of health. We are willing to try desperate measures to get what we want. So, must we give up carbs and stop consuming fats, rice, tortillas, potatoes, and the poor, maligned banana? No. Please don’t.
I know you have within you the ability to change. It is a matter of making small but impactful changes in your habits that will get you to your health goals. For example, when you give your body the right amount and variety of whole foods and limit or omit fast/processed and fried foods, it has no choice but to respond positively.
Perhaps, in the past, you changed too many things at once and found it unsustainable. It is common to expect immediate results when it has taken years (or decades) to reach your current condition.
Your daily habits create results (1). Your energy level, lab results, and physical and mental health prove practice. Regardless, you are capable of making positive changes.
Let's look at some ways to get your desired results.
Your Daily Choices:
How frequently do you make unconscious "exceptions"; The handful or three of chips, the last few bites of your toddler's unfinished meal, the energy drink that keeps you going, this one cookie, eating from an open jar of trail mix, or going to fast-food?
Making exceptions for treats is part of a rich and enjoyable life. Having a special dinner, birthday cake, and partaking in treats are desirable choices when they are intentional and will not keep you from your goals.
For instance, I will never say no to a freshly baked chocolate croissant. I will have an excellent cup of coffee to go with it and enjoy every guilt-free bite. But keeping cookies in my pantry is not a good idea since I can only either have no cookies or too many cookies.
Here are some tips to keep in mind as you start to change your habits:
Increase awareness:
Do you regularly choose whole foods over processed foods, activity over non-activity, and water over sweetened drinks? Paying attention to these choices can be a great place to start.
Write down everything you eat/drink for at least two days (more is better). Review your entries. Look for patterns. Are you skipping breakfast, eating too many processed foods, low on fibrous foods, drinking your calories, or eating when you are not hungry? Are you eating too little or too much at your meals?
Look for easy and beneficial places to make habit changes. Making small changes will allow you to start stacking your successes. Start with one or two changes, such as eating breakfast daily or adding a fruit or vegetable to every meal or snack.
Create a supportive environment:
Make healthy choices, easy choices. Prep whole foods, have quality choices on hand, and don't keep your temptations in easily accessible places. Know what you need to be successful, then do it.
Ask yourself good questions:
How can I add a plant to this meal? Does this choice support my long-term goal? How will I feel if I make this choice? What do I truly want right now? One trick to help me feel clear and grounded is putting my hand on my heart and taking a breath. It’s a little pause; it helps me center myself and make intentional choices.
Be on your side:
Don't allow negative self-talk. We think it helps to be hard on ourselves, but research (2) shows the opposite. Understand that you are human and acknowledge your efforts. Believe in your ability to create positive changes through healthful habits. Each time you do what you set out to do, you increase your self-trust and make it easier to make the next desirable choice.
Don't be drastic:
Cutting out entire food groups is a drastic move. Severe caloric restriction is a drastic move. Understand and know that you will slip up. Just don't give up. All is not lost. The next meal is your next chance to choose well. Modify your behaviors one by one, and the outcomes you desire take care of themselves. You do not need a restrictive diet in your life. Restriction and deprivation always backfire.
Additional help:
Look up the book Atomic Habits by James Clear or Tiny Habits by BJ Fogg. Both are on Audible and have great practical tips.
Work with a Registered Dietitian, find a therapist who uses Cognitive Behavioral Therapy (CBT), or find a Certified Health Coach. They can partner with you and help guide you in the best direction.
1. Rippe JM. Lifestyle Medicine: The Health Promoting Power of Daily Habits and Practices. Am J Lifestyle Med. 2018 Jul 20;12(6):499-512. doi: 10.1177/1559827618785554. PMID: 30783405; PMCID: PMC6367881.
2. https://pubmed.ncbi.nlm.nih.gov/31523213/