Start Small - Why Small Changes Work

I recently read an article about a task force that consisted of members of the American Society for Nutrition, the Institute of Food Technologists and the International Food Information Council. Their job was to study the efficacy of "small changes". They came up with 5 reasons why "small changes" might help people be more successful achieving goals. These reasons are:

1. Small changes are more realistic to achieve and maintain than large changes.
2. Even small changes can have an important impact on body weight regulation.
3. Small, successful lifestyle changes can lead to increased self-efficacy.
4. The small change approach can be applied to environmental forces.
5. The small change approach can become a unifying platform for the public and private sectors to work together to combat obesity.

So what can you take away from this? Regarding #1, any goal you set whether it involves eating healthy, smaller portions, more exercise is much more achievable in small increments. For example instead of saying "I am going to exercise every day after work this week" when you have not worked out at all is unlikely to happen. Take it smaller, make a goal to work out once or twice the first few weeks to get comfortable with the idea. You are much more likely to keep that goal.

Secondly, regarding the second item on the list. If it is important to reduce your body weight stop thinking in the big picture. This can be overwhelming. Start small again. Every 1/2 pound is less than you started with. DON'T get on the scale daily to check this but DO check around the same time once a week. Remember reducing portion size will reduce calorie intake. Take a smaller plate and a smaller portion and be done with it. Again, think about how to achieve this goal by making obtainable. Pick once or twice a week to start and work your way up to more often.

The 3rd point on the list is extremely important...self-efficacy. This is your belief about your capability to execute a course of action. If you have a strong sense of self efficacy you are much more likely to be successful in your endeavors. Making small changes creates success which in turn creates more self efficacy. YOU CAN DO IT!

Items 4 and 5 on this list were mentioned to make us aware of the environmental influences that effect our ability to make changes. Businesses have "supersized" meals creating the thoughts that more is better. Think in terms of "100 calorie packs" and "low fat or healthy" options that are becoming more readily available. These options can be created on your own to keep costs down tool. Make your own "100 calorie packs" buying bigger quantities and breaking it down. Become more aware of what you have when you have it.

Although this article concentrated on weight loss it can be easily applied to exercise and any other goal you wish to make your own.

Think Small Get Big Results!