Pathways to Wellness

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Changing habits

There are many things you can do if you want to eat healthier or lose weight.

  • You can change how much you eat, what you eat, and when you eat
  • You can change the environment in which you eat – have more meals at home and fewer at restaurants
  • You can set up your kitchen to make healthier choices easier to make, and unhealthy choices more difficult.

Don’t try to make all these changes all at once – start making a few changes and once these become new habits, move on to make other changes.

Experts agree that you will be most successful if you pick no more than 3 small habits to change at a time. It takes between 21 and 28 days to develop a new habit. If you keep at it, every month you can make 3 new changes – by the end of the year, that’s 36 changes each of which puts you further along the path of healthy eating.

You can read more about Small steps, big rewards here.

Start by picking 3 easy habits to change – you can tackle the more difficult ones later on after you have had some success and built up your confidence. Here are some ideas to start with:

  • Switch from 12-inch dinner plates to 10-inch plates.
  • Cut up vegetables and fruit ahead of time and put them on the top shelf of your refrigerator.
  • Stop snacking after 8:00 pm.

Use a tracking log developed by Dr. Brian Wansink to remind you of the change you are trying to make and to track your progress. Post it somewhere in your kitchen. Here is a tracking tool that is good for the whole year! 

My Mindless Margin Daily Checklist

Any place you start is the right place!  The important thing is to start taking small steps…today.  Remember, small changes can add up to a difference of 10-20 lbs over the course of a year.

Learn more