Tuesday Tip

Tuesday Tip: Small changes, big results

Tuesday Tip: Small changes, big results 🤗

Fad diets and massive changes to eating and exercise habits work well for some people, in the short term but research shows that for most people these drastic changes don’t last and only increase the likelihood of gaining back the weight when we go back to our old ways. It’s also overwhelming and much more likely to lead to failure. So stop trying to change everything at once!

Instead, identifying lots of smaller changes and trying to do them daily works much better. This ‘habit stacking’ has been shown to be more successful than making one massive change. Big goals are overwhelming and scary, and you’re far more likely to stick to small, easy changes and you’ll also get a confidence boost from sticking to them.

So for example rather than going cold turkey on sugar try reducing your 2 spoons of sugar in your tea to one, then none, try reducing your soft drinks to one a day instead of three, try adding one portion of veg to your meals, then two etc. A recent study showed that it takes approximately 8 weeks for a new habit to form so stick with them and you’ll find these new habits will stay with you!

Happy Tuesday

😁

Xx

Tuesday Tip

Tuesday Tip: Making Habits Stick

Tuesday Tip: Making Habits Stick 🤗

Creating new habits is key to maintaining weight and fat loss. Recent studies have shown it takes an average of 2 -3 months for new habits to stick. So how can you help new healthy lifestyle changes become habits?

#1 Identify your obstacles

There will always be things that make some things harder to change so start by identifying them. If you can identify a bad habit, and what triggers it, you can start to change it e.g. if you tend to indulge in snacks in front of the tv at night then maybe try less tv time, doing something with your hands (adult colouring books, knitting, puzzles, online games etc) or find alternative lower calorie snacks.

# 2 Make new habits easier

How can you avoid the triggers altogether and make the healthier choice the easy one? So if walking past the chip shop is your trigger, change your route home. If you’re trying to avoid chocolate binges on the sofa ensure you don’t buy any on the weekly shop. If you’re trying to workout more then book yourself in to classes, or workout with a friend and have your workout kit in the car or by the door so it’s easy to go and do it!

#3 Set goals

You need goals and the most likely to help you succeed are SMART ones (specific, measurable, achievable, realistic and time-based). Tonnes of studies support this so rather than setting a vague goal of ‘eating healthier’ set yourself a goal of eating a proper lunch so you don’t end up snacking on cake mid afternoon. Instead of saying you’ll ‘exercise more’ set the goal of doing two 45 min workouts a week, or walking 20 mins a day etc.

#4 Accountabilibuddy

It helps to know someone else is keeping tabs on your progress. Find yourself an accountability buddy to give you a kick if you start slipping. Also hold yourself accountable by posting your goals publicly on social media or to friends/family, set phone reminders to go to the gym/have lunch/avoid pizza etc. Try writing a list of new habits on a planner and tick off the days you achieve them; visually seeing the progress really helps.

Soon those new habits will become the norm and it won’t seem like an effort anymore!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday tip: healthy habit change

Tuesday tip: healthy habit change 🤞🏻

Do you find yourself sat on the sofa after dinner halfway through a box of chocolates? You started off with great intentions, and then somewhere, something happened and you’ve mindlessly snacked your way to bed.

Behavioural habits are incredibly difficult to break, because they affect neural pathways in the brain, encouraging you to feed the habit and reinforce it. So how can we change these habits? A few simple interventions can help.

#1 Write it down

Make a note of the habit as it happens . Write down what the habit is, why you think you’re doing it and if you can then jot down an alternative. e.g. post dinner choc munching 8:30pm, craving something sweet, could get some better dessert options in to help e.g. strawberries and greek yoghurt

#2 Write it down EVERY single time

Don’t just write it down once – keep track of every time it happens. This ensures it’s at the front of your mind, making you more aware of it, and forced to take steps to deal with the habit and try to replace it with better thoughts and behaviour.

#3 Remove the trigger

Once you’ve identified the habit and when it’s happening you can start to remove the trigger e.g. don’t just sit down in front of the tv, try doing something else – a walk, adult colouring book, read etc

#4 improve the environment

A recent study showed that however good your intentions are they can be derailed by your surroundings. Keep the junk food out the house or out of sight, have healthy snacks on hand.

#5 set yourself up

Set yourself up for success – drink enough water, eat sensible sized balanced meals, pack good snacks, get plenty of sleep – follow a regular routine, schedule downtime, put devices away etc, remove junk food from the house. Finally get your friends and family on board – let them help you with the habits too by helping you recognise when you’re doing it, and help with alternatives.

Happy habit changing!

🤗 xx