START SMALL: Small Changes Every Day = Big Results Over Time. Setting a goal that’s too aggressive can quickly become overwhelming. Think about a diet plan you can commit to and do it every day. Yes, it might be great to go to the gym for an hour at a time, but you could start with a 10-minute walk before you sit down at your desk. Do you think your diet needs an overhaul? Start by eating an extra full-cup serving of vegetables or fruit with your dinner. Once you establish a baseline routine, you have something to build on.
GET ACCOUNTABILITY: There’s power in partnership. First, be accountable to yourself by writing down your goal and making it visible (post it on your fridge or your computer) so it serves as a daily reminder of what you want to achieve. Commit publicly – let friends and family know your intent, in person or even on social media. Enroll a buddy who has a similar goal so you can do it together and support each other along the way. Make gym dates – you’ll be less likely to blow off a workout if you know someone is relying on you to show up. HMR weight loss is the ideal way to get accountability.
FIND ANCHOR HABITS: Link the new behavior to something already routine. What better way to build a new routine than to tie it to something you already do? While you wait for your morning coffee to brew, blend up a filling shake to put in a travel mug for the commute to work. Each week, when you do your grocery run, re-work your shopping list to include a greater variety of fruits and vegetables, and then prep them when you get home, so you’re ready for the week. Make it a rule that you only watch your favorite shows on the treadmill. Love podcasts? There are thousands to choose from on every topic imaginable. Pick a good one for your next walk!
BE CONSISTENT: A slip-up is not a failure. The key is to get right back on track. Once you commit to building a new routine, consistency is the challenge. Rather than cross your fingers and hope for the best – look at the upcoming week and schedule it in, ideally at the same time every day. Different research says that it can take anywhere from 21-66 days to establish a new routine, so the bottom line is that it’s going to take some time but getting off to a strong start helps as fast weight loss is better than slow weight loss. It’s definitely a abut it won’t feel so challenging forever – eventually it will become more automatic, and along the way, don’t fall into self-defeating “all or nothing” thinking.
