Small Changes yield BIG Rewards

 If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. New research shows that taking baby steps--not giant leaps--is the best way to get lasting results. A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes each day) lost more than twice as much belly fat, 2 1/2 more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University.  Once these healthy habits become second nature, they'll benefit you for a lifetime.  -WebMD

This week I challenge you to make the commitment of one small change for the next week.  Some options include:

1. Replace all refined carbs with whole grains (allow 100 free calories)
2. Drink 2 liters (64 oz) water everyday
3. Eat 5 servings of veggies each day
4. Try a new Veggie each day
5. Sleep 7-8 hours each night
6. Eat Breakfast (within 2 hours of waking up)
7. Bring your lunch from home
8. Take a 5 minute walk immediately following each meal
9. Eat 5 small meals every day (meals must consisted of a protein and a whole grain)
10. Write in : __________________________________________________

Which one will you choose?!?  note: this is an exercise to challenge yourself.  Please choose to a healthy habit that you haven't already integrated into your life :)

Join me for a meeting this week to learn more or take a look at this week’s flyer.