Small Changes - Big Results!

    Do you want better health? Maybe a slimmer, toned body? Even small changes - practiced every day can lead to big results in the long run. Set a few realistic goals that are achievable. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.

Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or bowling to see what you enjoy most and can fit into your schedule. Have fun and you'll find these activities will be easier to stick with over the long term. 

Find family members or friends who will support your fitness effort - and keep you accountable. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. Invite family,  coworkers or neighbors with similar goals to join in!  You can share healthful recipes and plan group exercise activities.

Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.

Revisit the goals you set for yourself  and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.

If you are consistently achieving a particular goal, add a new goal to help you continue on your journey to success.

Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health and fitness.