by Sofia Moreau

Tempted by insistent call-to-action diets advocating rapid weight loss? Frustrated by lockdown gain or compelled to shape up for health reasons? Rushing into extreme diets may promise speedy results, but these often fail in the long run. Rather than slashing calories or rejecting food we love, adopting small modifications to the way we eat and move may offer a lasting solution to managing our weight.

Prolonged extreme diets can be hard to maintain and tend to fall by the wayside before reaching the desired goal. Even successful short-term dieters often see their lost weight return within months. This postulates that swift, ambitious weight loss might be enticing for desperation-induced change, however, forming enduring habits is a struggle under such conditions.

The Lower-Intensity Approach

Switching to healthier habits tends to have long-term benefits compared to instantaneous, transformative change. Small, achievable habits formed from a place of positivity, as opposed to the negativity associated with crash diets, often have long-lasting positive effects.

‘Professor Traci Mann, a psychologist, confirms through her analysis of varying diet studies that while people tend to lose weight in the beginning, most gain it back in the end. There is a theory suggesting that intense calorie restriction can alter your hormones, metabolism, and mindset, making it nearly impossible to continue such a diet.’

Weekly Tiny Tweaks

Meanwhile, scientists studying habit formation propose minor daily changes – microsteps. These changes are easy enough to sustain, leading to extensive transformation in the long run.

‘For instance, just taking a sip of water and waiting a few minutes before you snack may reduce overeating – a small modification, but it leads to an overall healthier eating pattern eventually,’ shares health coach Linda Philips.’

A Slow and Steady Shift towards Better Health

Rather than shocking the body and mind with sudden change, it’s simpler to coax them into a healthier lifestyle with barely noticeable changes. Initiating a small change, such as deciding to serve salad or vegetables as the first course each day instead of dramatically reducing calorie intake, could eventually yield significant results. The same principle is applied in business through the Japanese philosophy of Kaizen, which recommends consistent small improvements for major progress.

Tiny Changes, Remarkable Results

Life coach, Carole Ann Rice believes that the very first change needs to be tiny enough not to intimidate or discourage. A small commitment like looking at exercise gear could ignite the spark of a complete lifestyle change. She says that it takes 90 days to form a new neural pathway in the brain, so gradual improvements are more efficient than drastic transformations.

Setting a Routine

Life changing author James Clear believes that even a 1% unnoticeable change can eventually lead to substantial benefits. Keeping a diary to record small, achievable habits can also make a difference. Choosing a good time for these habits increases the chances of success.

Joanne Henson, a health coach points out that patience and persistence are key in this route. Identifying problems and implementing small changes gradually to your lifestyle can lead to forming good habits that last. Taking charge of mindless habits like snacking while cooking or eating past fullness can start off the change process. Other small changes like preparing your own food ensures it’s healthier and minimizing eating outside of mealtimes can also contribute to healthier habits.

The key to success in this gentle approach to weight loss and healthier habits is to set achievable goals. Modify these goals as necessary to ensure they remain realistic. Each success, no matter how small, is something to celebrate, as it contributes towards your overall health and wellness. This approach proves sustainable in the long run.

‘Remember, any change that leads to eating less, results in weight loss. It’s all happening at the margin,’ says health guru Caroline Arnold.’

health, weight loss, micro-changes, habits, lifestyle, achievable goals, healthier habits.