If you’re like most people that struggle with emotional eating, obesity, an eating disorder, or food addiction, you probably know that diet and exercise are the keys to a healthy weight. But it can be tough to make changes in your life that lead to results. That’s why I’ve put together this guide to making small changes that lead to big results – without the fear of giving up all comfort food. By making a few simple tweaks to the foods that you eat, you can start seeing real progress towards your weight loss goals, experience better health, stop emotional eating, and experience increased energy levels! So read on for helpful health tips and advice on how to get started today.
1. The importance of making small changes
Many people that struggle with food addiction, food cravings, weight gain, and binge eating think they need to make drastic changes, give up their favorite foods, comfort foods, and feel bad to see results when it comes to weight loss. However, this is often not the case. Making small changes to one’s eating habits can be more effective than making big changes. Small changes are sustainable and easier to stick to, and these changes add up over time!
2. How to make small changes in your everyday life
There are many ways to make small changes in your daily life that lead to big results. Here are a few ideas to get you started:
– Cut down on processed foods and eat more whole foods for one meal per week for one month.
– Make sure you’re getting enough protein and fiber in one meal per week for one month.
– Drink one cup of water with a squeeze of fresh lemon three times a week.
Notice the keywords and goals “per week,” “one meal,” and “three times a week.” Why? Your brain builds something called “positive self-efficacy.” Small changes help the brain to embrace healthier behaviors – easier. Changing one meal per week is easier to implement than changing ALL of your meals in one week. These changes tell your brain, “I have the ability to do this” and short circuits any unpleasant feelings that potentially come from embracing healthier eating habits. Meanwhile, your success gives your brain a small shot of dopamine – which reinforces healthier behavior and positive emotions.
3. Examples of how to make small changes that lead to big results
Making small changes in your life and what you eat can lead to big results in your health. For example:
– If you’re trying to lose weight, cutting out sugary drinks and snacks can lead to better health. Many people I chat with also lose the “afternoon” slump and crash, which usually happens due to a sharp drop in glucose levels. If you gradually cut out sugary drinks, the body isn’t faced with negative emotions that come from “rebounding” from a lack of sugar because there will not be any sugar to replenish. Over time, this can add up to significant weight loss and boost productivity.
– If you’re trying to eat healthier and avoid junk food, adding more fruits and vegetables to your diet can make a big difference. Over time, you’ll notice an improvement in your overall health, lower blood pressure, and mental clarity because your body receives vitamin-infused fuel from fruits and vegetables instead of junk food.
– If you’re striving for a productivity boost, making a small change like setting a daily to-do list can lead to big results. Over time, you’ll find that you’re able to get more scheduled tasks accomplished. This feeling of accomplishment will help break the unhealthy cycle of eating unhealthy foods and skipping physical activity as a form of comfort. Instead, spending time in focused concentration on your daily to-do list will help you feel more in control.
So don’t wait – start making changes today!
4. Tips for sticking to your goals and making lasting change
Of course, making small changes is only part of the equation. To see results, you also need to be able to stick to your goals. Here are a few tips to help you do just that:
– Set realistic goals that you can achieve. Remember, gradual changes win over drastic ones.
– Make a plan for how you’re going to reach your goals. Make this your first step in the morning before your start your day.
– Find a support system to help you stay on track. Okay – no system? Find a support person. Virtually or in real life. Just make sure that this person is in your corner.
– Hold yourself accountable by tracking your progress. Accountability doesn’t have to be high tech – using the calendar app on your phone will suffice.
Making small changes in your life can lead to big results. So don’t wait – see how quickly you can reach your goals!
5. How to get started on making small changes today!
Now that you know why making small changes is essential and have some ideas on how to do it, it’s time to get started! Here are a few tips to help you get started today:
– Pick one change to focus on at a time.
– Start with something easy, like drinking more water.
-Try an EFT Tapping Sound Bath to make embracing a healthier life easier.
Even if you pick one change to focus on at a time, and start with something easy, like drinking more water – these changes will all fall flat. You see, everyone has a unique psychological profile and makeup. Without tapping (no pun intended) into life events, social situations, or people that leave you feeling stressed you will have a hard time learning what triggers food cravings, weight gain, and binge eating. Working with a certified professional will help you reach your goals faster (losing weight, stopping emotional eating, or breaking the unhealthy cycle of eating when you are not hungry).
Making small changes may seem daunting at first, but it’s the only way to achieve lasting change. If you’re stuck and don’t know where to start, reach out to me. I would be happy to help guide you in making small changes that can impact your life. These tips are just the beginning – there is so much more information on making healthy choices for yourself. But remember, it starts with making small changes that you can stick with every day!
With much love,
Dr. Kirsten Grant
Your health is important! When you struggle with obesity, food cravings, negative emotions, food addiction, losing weight, and emotional eating it feels like achieving big results is a faraway goal. It doesn’t have to be. That’s why I created this weekly newsletter! Weight management doesn’t have to be hard. Learning to manage healthier habits (including physical activity) and embracing better nutrition doesn’t have to feel like a “push-pull” situation. Learn the situations that trigger emotional eating, lose the guilt, and enjoy improved health, more energy, and a better life with our professional help.
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