Resources: Articles
September 2009: Successful Habit Changes
With the Fitness Challenge well underway, the participants have not only lost inches, weight and achieved other health related goals, but have committed to making healthy lifestyle changes that will enhance their health long after the challenge is over. But how does one go about adopting new healthy habit and limiting or eliminating unhealthy ones that can lead to overweight, obesity, and other lifestyle related diseases. The ten tips below will help you kick start your own healthy habits and put you on track to be your best!
1. One at a time – Choosing a single habit or behavior to change is the first step to making it happen. It will also prevent you from feeling overwhelmed as you strive to define the habit you wish to change. Write a list of all the reasons why you want to make this change and keep it posted where you can see it.
2. Get Real – Be sure to set a realistic goal that is achievable! (for more information on this topic refer to my previous BEY articles) Set both a short term and long term goal and a make a REAL commitment to achieving them.
3. Know thyself – Take a personal inventory to everything related to the behavior or habit that you wish to change. What reinforces this habit? What triggers this behavior? Writing this down gives you valuable insight into the reasons why these behaviors have become habits.
4. Make an action plan – Write down your action plan with detailed instructions on how you plan to reach your goal and make sure to:
(a) Set a starting date, (b) record the ways you will control your environment, (c) set rewards for achieving both your short term and long term goals.
5. Plan, Plan, Plan – Plan ahead for problem situations and strategize ways to handle them smoothly and comfortably. Think through your strategies and plan for success!
b – Establishing a routine for both your eating and exercising habits helps to maintain behavior changes.
7. Start now – Seize the day! Don’t put off till tomorrow what you can do today. The sooner you get started, the sooner you will see results.
8. Get support – Enlist the support of both family and friends to help you achieve your goals. Find a buddy to walk with, swap healthy meals with friends, involve the kids in healthy cooking….
9. Use your bag of tricks – Find and use behavior modification techniques that work for you. These could include using smaller plates for meals, eating only in the kitchen and not in front of the TV or in the car.
10. Reward yourself – Once you’ve reached your goal, evaluate your successes and missteps and figure out what worked best for you. Enjoy your reward (a new favorite outfit or pair of shoes anyone?) and start thinking about the next healthy change you wish to make.