Small Changes for Better Health

Build Momentum with Small Changes

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Small things we do each day can lead to weight gain and other unwanted health effects over time, but the good news is that you can just as easily do small things every day to improve your health and lose weight in a healthy, sustainable way. If you’re trying to lose weight or simply build better habits, it’s easy to get overwhelmed if you make too many big changes at once. 

When making any kind of lifestyle change, it’s best not to challenge yourself with too much at once; start with just 1 small change and keep it up until it’s a part of your daily routine, then take on a new one. A small change is one that you can implement easily and enjoyably into your day-to-day routine, without having to think much about it. If you’re finding the change to be burdensome and you can’t keep it up, it’s too big of a change! Habits can take a while to form, so try taking on one new change each month. 

Kick Starters:

  • Get off the bus one stop earlier and walk to your destination, if you drive park a few blocks father
  • Keep pre-washed and chopped veggies in single-serve containers in the fridge for ready-to-go snacks  
  • When making pasta dishes, cut down the portion of noodles in the recipe and add cooked vegetables in their place
  • Serve a side salad with dinner every night
  • Prep breakfasts the night before to avoid relying on the drive-thru on busy mornings
  • Swap your morning juice with a piece of whole fruit, like an orange or grapefruit
  • Portion out your snacks rather than eating directly from the package
  • Only eat your meals mindfully at the table – away from your phone, computer and TV
  • Go out for ice cream with friends or family when you want it, rather than keeping a tub in the house
  • Plan more active social outings with friends or family – like a trail walk, bike ride, laser tag or favourite sport – rather than eating out at a restaurant 

Find Reward in Your New Changes

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You might want to track your new lifestyle change on a habit tracker app on your phone, in a journal, or on your calendar. Seeing a record of your success can be empowering and motivating, making you that much more excited to keep going! Success with this activity is the accomplishment of the act itself, and not a size or number on the scale. By tracking your success this way, you can have instant gratification each time you make your small change, and over time you will see the health benefits. 

Erin Martin

Ryan Stallard