I want to talk today about small changes that make a big impact. We sometimes try to change to many things all at once and it can be difficult but if we make small changes they can become habits.
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So when we start a new program we are usually very excited and make many changes all at once. Sometimes this works and can be very successful for some. However there are a lot of people out there that this is way to much for and it just falls apart. If this is you you should try making one small change until it sticks and then make another one. So as an example if you are wanting to get into intermittent fasting instead of trying to jump to a 20:4 model or even a 16:8 model you can try a 12:12 model or just fast as long as you can then try to beat it the next day. Eventually you will get up to the model that you are trying to do. For me the biggest thing was not eating after 6:30. I think this was the most helpful piece of fasting since that was when most of my high calorie and carb snacks seemed to happen. Once I stopped eating after 6:30 I was giving my body the time it needed to digest before I went to sleep and it had other things to do. I highly recommend that you have your cut off time a minimum of 2 hrs before you go to sleep, it is very beneficial for your body. I also used to believe that I needed fuel to do certain things. Intermittent fasting has taught me that my body has the fuel stored and I do not need to feed it as often as I thought I did.
So making a small step is setting a time that you will not eat after then seeing what time you break your fast in the morning. After you master that then you can reduce your eating window until you get where you want to be.
Another small step is cutting out one thing at a time so instead of starting by eliminating wheat, sugar and dairy. Choose just one thing like starting with eliminating just bread, not pasta or other wheat based products, again when you are comfortable with that then you can eliminate another thing. Systematically eliminating all the things that will help you to reduce your weight and increasing all the things that do. I would recommend that you try new things that replace the things you are eliminating. The internet is a great place to find recipes with different ingredients. I am always looking for recipes that use coconut flour. What types of recipes do you look for?
Obviously the quicker you can make the changes the quicker you will see the results, but you will see results even when you make small changes. Don’t forget you need to celebrate the wins you have. If you have a reward for doing something then you are more likely to stick with it.
Tune in next week for more discussion about lifestyle and food.
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