How Consistency & Small Changes Lead to Long-Term Success
Hi, Healthi Coach Jeri here to talk about how small, consistent changes can lead to lasting weight loss and a healthier lifestyle. Consistency and routine are the true markers of growth. Our challenges aren’t rooted in any single food or a lack of willpower; rather, they stem from not incorporating positive habits into our daily lives. By making small changes that become part of your lifestyle, you can move forward in a positive manner—free from guilt or remorse. When you practice consistency, you learn to rely on yourself to achieve your goals.
Consistency in your food journey means advancing small changes in steady increments that seamlessly become part of your routine. Many factors can influence our journey, such as environment, lifestyle, fast-paced living, and physical activity levels.
Small Changes That Lead to Long-Term Success
Here are 14 small changes that are easy to incorporate into your routine, making a significant difference in your progress:
- Swap to lower-fat milk and dairy: You don’t have to go from full-fat to zero-fat instantly; explore the many options in between.
- Always read labels: Watch for added sugars, fats, and salt.
- Switch to healthier bread: Move away from white bread and explore whole grains, multi-seed options, or lower-calorie choices like 647 bread, lite English muffins, or Tumaro wraps.
- Use healthy toppings: Opt for reduced-sugar jams, sunflower spread instead of butter, light cream cheese, salsa, hummus, grilled vegetables, or fruit with cinnamon.
- Use thin-slice cheese: Avoid fat-free cheeses loaded with chemicals.
- Add color to your plate: Vibrant meals are often more nutritious and visually appealing.
- Choose leaner meats: Remove visible fat, and consider grilling or air-frying your protein.
- Explore non-meat options: Try veggie hot dogs, sausages, burgers, or bacon once or twice a week. Lentils, beans, and fish are great alternatives.
- Reimagine pasta: Experiment with whole wheat or bean pasta, use tomato sauce instead of cream sauces, and add vegetables to control portions.
- Focus on what you’re adding, not cutting out: Experiment with new vegetables and fruits. The added fiber, vitamins, and minerals provide fullness and essential nutrients.
- Lighten up your favorite coffee: Ask for a skinny latte, no whipped cream, or skim milk. Use unsweetened cocoa, sugar substitutes, or seasonings like pumpkin and cinnamon.
- Reduce sugary drinks: Dilute fruit juice with water or seltzer, and explore lower-sugar juice options.
- Mindful eating: Avoid eating standing up, in the car, or straight from the fridge or pots. Sit down with your food on a plate—grazing adds up more than you think.
- Make an effort to move more: Even small increases in physical activity can add up.
Conclusion
Small changes add up when you stick to them, leading to significant long-term impacts. Even cutting out 100 calories a day can make a difference. By incorporating these small changes into your weekly routine, you’ll find success slowly and steadily, without feeling overwhelmed. Change is about discovering alternative paths that are easy to integrate. Progress comes step by step; trying to rush it with unrealistic goals often leads to setbacks. Each day, as you make wise, consistent choices, you move closer to your goals—one small step at a time.
