Small changes can lead to long term weight loss

You may think weight loss has to happen in very big steps. For example, committing to making huge changes to your diet, or committing to exercise four times a week.

Create lasting change

While these kinds of huge proclamations can be effective for some, for many this just may not work in reality. People like to think they have the willpower to just completely turn their life upside down on a whim, but more often than not the changes don't stick, or last. 

If you want to really create a lasting change, the best way to go about it is to do it in small steps.

Small steps to a better diet

Changing your diet and your eating habits, isn't something you should try to do overnight. In fact, people who do try to change their diet overnight rarely manage to stick with their dietary goals, as it's not realistic. 

Instead, try to improve your diet one food at a time, one week at a time.

For example, make it your goal for this week to eat a salad with two of your meals each day. That's your only goal. You don't need to count calories, you don't need to reduce your food intake.  All you need to do is eat a salad.

Then the next week, you might make it your goal to stop eating fried foods or take away food. Again, if that's your goal, it should be your only goal for the week. Don't try to overdo it by implementing too many changes at once.

Let your brain adjust

Taking your dietary changes slowly gives your brain time to adjust and get used to your new habits. It also gives your biochemistry time to adjust to the shifting hormones, calorie levels and nutrition.

Small steps to get to a fat burning workout

Much like changing your diet, your workout habits should also be taken slowly. If you try to take on a workout schedule that's too ambitious for you, there's a very good chance you'll experience some resistance. Your subconscious mind will start making up excuses for not exercising!

Be realistic

Instead of trying to take on a huge exercise routine, start with just one or two days a week. Exercise enough so that you feel like you're accomplishing your goals, but not so much that your whole body feels like it has gone through a washing machine.

Turn up the intensity

Once you're in the habit of working out regularly, you can turn up the dial on the intensity. In the beginning, however, it makes sense to take things a little bit slower.

Your mindset shift

The most important thing to master is your mindset shift. Instead of thinking "today is the day when I'm going to make a huge change in my life," start thinking in terms of "I'm going to make a slow and lasting change." That's how real change happens and lasts. 

Get in touch

We'd love to help you with your weight loss journey. Contact us today to find out how we could help you, no matter where you are in the world. 


Author:  Vanessa Geraghty McGann - Owner & Master Trainer - PTV Personal Training & Wellness Coaching.