Healthy Changes That Last; How to Make Them

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Note: These free tips are great and may be all you need. If you think you might like some more individualized help to make healthy changes that last, fill out this form and I will be in touch to help you get started!

Many, of my clients come to me after they have tried… and failed, to eat healthy, lose weight or add exercise to their schedule. I make them an individual plan that works for them and check in with them on a schedule that holds them accountable.  Here’s some tips to help you make healthy changes that last.

Healthy changes that last need a plan

Make it specific. Make a long-term goal (eat healthier) and then get specific (reduce the starchy carbs in your meals and increase the fresh fruits and veggies).

Write it down

Healthy changes that last are ones that you write down and post where you see them every day.  Post your plan on the fridge.  You’ll see it every time you walk in the kitchen!

Start Small

Pick one healthy change you are relatively sure you will succeed at. A good example is to replace one sugary drink during your day with an 8 ounce glass of water. Sure it’s not much, but if it becomes a habit, you can soon replace another, and another until you are drinking the recommended 8, 8 ounce glasses of water and sugary drinks are a thing of the past. You’ll be surprised at how fast you won’t even crave them anymore.  If you cut them all out at once, you’ll feel deprived and have more of a chance of failing, feeling defeated and quitting altogether.

Healthy changes that last should be one at a time

When it comes to making healthy changes that last, we tend to do too much, too fast (see above). Change just one thing until it becomes second nature, then you can move onto one more thing. I’m working on an e-book that makes 10 healthy changes in 10 weeks.  Look for it here soon!

Get into a routine

Put the change you want to make on your calendar. Treat it like any other important appointment. Be there and be on time.  Soon it will be second nature.

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Find someone to keep you accountable

This translates into a friend that can join you in whatever healthy change you are trying to make.  It’s a little harder to make excuses when someone else is waiting for you to join them.  Pick someone who will be supportive and will be fun.  Everything is easier with a buddy!

Do what works for you

I hate to run! It would be silly for me to make a fitness goal of running in a 5K and beginning a running program. I would soon quit.  But I love cycling, kettlebell workouts and dancing.  I could do any of those and still get the same amount of exercise. Running wouldn’t work for me.  Healthy changes that last have to be things that fit into your life.

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Brainstorm ways to get around your roadblocks

One roadblock for me is coming home hungry at the end of a busy workday.  I will graze on anything I can get my hands on. That’s a big healthy eating roadblock. So I keep junk food out of my cupboards and pack a healthy snack with my lunch.  I eat it right before I head home. That can usually get me through until dinner is cooked. Think of a roadblock you might have to your goal and think ahead to be able to crush it!

Let people you love know what your are doing and ask for help when you need it

Talk to the people in your life about your goals and how you are trying to make healthy changes that last. The more people that know, the harder it will be for you to quit. Ask for help from those that support you in your efforts.  Most will be happy to lend a hand.

 

Author: Sue Kauffman

Health and PE teacher in Central PA. Exercise, fitness and nutrition junkie. Married, two teen girls (pulling out hair daily). Love to ballroom dance. Beachbody customer and coach. e-mail me at suek11@embarqmail.com

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