Achieving a healthy weight for life is a process not a one off event.
Likewise, making changes to long standing habits is also a process.
Before you can start changing any habits it is important to know which
habits you want to change and what you want to change them to. Once you
decide on this you can start taking the actions that will get you there.
Decisions about which habits you want to change as well as the timing
and pace of change are YOURS to make. Only you can decide when you are
ready to change and at which pace you are able to make the changes.
In broad terms there are four stages in making changes:
1. Preparation.
Change begins with reflection on ourselves and our habits.
Start by looking at your positive AND negative habits with regard to your level of physical activity, eating, physical health and mental health. Then identify the important things where you have good habits AND the important things where you have poor habits (unimportant things can be overlooked for the time being).
Then focus your attention on the important things where you have poor habits and decide on which ones you would like to improve.
(It goes without saying that you can’t let your existing good habits slip in
the attempt to improve current poor habits)
2. Setting goals.
Once you have decided on the habits to improve, you will need to set some goals
which will define exactly what you would like to achieve. These goals should
be:
Really important to you and something that you can be passionate about
Specific, measurable, realistic, achievable and time bound (this
way you will know exactly how you are progressing towards achieving
it).
Focused on positive actions rather than negative actions e.g. set
your goal as “eat fruit for dessert” rather than setting your goal as
“don’t eat cake for dessert”
For major long term goals it is a good idea to break them down into "bite-sized" pieces which you can achieve in a reasonable time frame (even setting yourself goals for a single day is OK). This approach will make the long term goal seem more achievable and you can enjoy the process of achieving the short-term “bite-sized” goals (and celebrating the achievement accordingly).
3. Starting.
Once you have set your goals the obvious next step is to GET STARTED!! Set a time and place and start. It doesn’t matter how small the first step is as long as it gets you closer to what you want to achieve.
4. Keeping it going.
Once you are on your way you need to remain positive, motivated and focused
on achieving one small goal at a time. Invariably you will have set backs and
some habits will be harder to change than you first anticipated.
If you do “fall off the wagon” don’t give up and throw away
all the things that you have achieved, you should:
Take stock and congratulate yourself for the things that you have
achieved
Stop yourself from focusing only on the things that you haven’t yet
been able to achieve or maintain
Set some new short term goals that will help you get back on track
Ask your family and friends for some encouragement and support
Take the first step towards achieving the new short term goal
Example of goals for changing habits and losing
weight
Develop improved eating and drinking habits within 3 months
Plan healthy meals and snacks for the day or week ahead, avoid having fatty foods in the house
Increase the variety of foods you eat
Use herbs and spices rather than high calorie dressings and sauces
Use lower calorie ingredient substitutes (e.g. low fat milk)
Prepare a shopping list and stick to it, don’t do your grocery shopping while you are hungry
Plan to avoid places where you think you have to eat and drink
Eat in designated places (e.g. kitchen table) and when sitting down rather than on the run, watching TV, reading etc
Allow at least 20 minutes for eating a meal
Savour foods - enjoy each bite. Chew slowly and put utensils down between mouthfuls
Enjoy a main course – and skip the appetisers, entree and dessert
Stop eating once you are satisfied, don’t eat until you feel stuffed
Clean plates directly into the garbage and remove immediately
Record your food intake for a few days every week to see if your eating habits are improving
Develop improved physical activity habits within 3 months
Do extra jobs around the house that you normally wouldn’t do yourself (or that you tend to put off until another time) e.g. painting, spring cleaning or gardening
Walk up stairs - don't use the escalator
Change the TV channels by hand rather than using a remote control
Take the opportunity to walk wherever possible
Walk instead of driving or park away from your destination and walk the extra distance there and back
