I have a mini success story! I haven’t been overweight since I was younger, but for a while, I was completely untoned. In my early twenties, I went to the gym for two hours at a time, and after I stopped that, I got very all-or-nothing about it (which, at various periods of my life, has meant nothing).

About six months ago, I decided to start doing a few simple exercises every day: 3 sets of squats, 3 sets of lunges, and at a minimum, 100 crunches. It never takes more than 15 minutes, but I’ve done it almost every day since.

I know I need to incorporate more cardio into my routine, and I’ve yet to make that a habit, but I’m thrilled that I’ve started strengthening my legs and stomach. On a vacation to Hawaii this December I not only felt more comfortable in a bikini than I have in a long time–I also did much better on a three-hour hike than I would have otherwise!

• This reply was modified 11 years, 7 months ago by Lori Deschene.

Hi David,

I’ve dealt with weight, and weight loss my entire life.  Back in September of 2011 I decided enough was enough.  I had spent 44 years of my life eating every kind of food I wanted … most of which left me feeling horrible, looking horrible and pretty much miserable all over.  A few months leading up to this decision, I had already started cutting out certain foods because I finally started listening to my body’s messages.  So what happened was, I learned about glycemic index and the benefits of keeping blood sugar levels balanced.  I am not a diabetic, I do not test my blood sugars, but for some reason, this just made sense.

I gave up the carbs (breads, rice, pasta) and I also gave up the processed sugars and processed everything.  To nutshell it … I pretty much eat eggs, vegies, nuts, berries and meats.  Though I’m trying to cut back on the meats but I just love me some juicy steak!  In a year I dropped just over 50 pounds.  I slowed the process because I started sabotaging myself with delicious Bailey’s Irish cream and a few other sugary items I just love.  I’m happy to report, I’m back on track to release … melt away … dissolve … the last 19 pounds of unwanted, unneeded fat.

So with all that, I exercise.  I take kickboxing class twice a week, a weight class once a week (though I’m thinking about adding another) and I recently started spin once a week.   I love the gym, I love to sweat.  And I never regret a class.

So that’s my story and I’m sticking to it. 

On a side note … I am soooooo happy that Tiny Buddha has these new forums!

For me, it was just small things – eating a bit less sugar each day, taking the time to walk or jog for 15 minutes – and loving myself as I am at this moment.  (And every moment!)

I was able to drop about 30 pounds over the span of a year just doing those things.  I’m still traveling the road to health, but it’s a happy route to be on.

Hi David,

A fantastic book I have read about this subject is The Kaizen Way: One small step can change your life. You might want to check it out.

Cheers!

Hey David,

I love how you framed the question because small steps always add up to big results. And, the body does best when it’s homeostasis, whatever that is in the moment, is changed gradually. I am a health coach that helps people with this all the time.

I think the biggest ticket for people is to start focusing on how food makes them feel. My clients are always judging things whether they are “good” or “bad” or a package says it’s “good” versus seeing the reaction into the body. Adults learn very differently (my Masters is in coaching/adult development) and must learn from real experience and reflection versus “training”, yet most nutritional advice is given to us like we are little kids in school. Focusing on the experience of food does dramatic things for people’s habits!

So many people turn to outside validation like eating the right amount of calories or if they are losing weight but the motivation has to come from inside like, “I have more energy today” or “My moods are so much more stable.” That also helps people simplify what food work for them. Everyone really is different.

Great thread!

Hi David!

I’m new to the forums and love your question about making small lifestyle changes!

I’m a big believer in consitent action over time which turn into automatic behaviours. I hate diets and execessive exercise! I opt for the gentle approach to myself with things like my health and fitness!

I’m currently in the process of writing a new healthy eating ebook and I did A LOT of research on nutrition and health.
I discovered that new habits are formed at about 66 days on average. So anythign we do, including what we eat, needs to be consistent over that period of time before it becomes an automatic behaviour!

I tried and tested a variety of healthy eating options over the last 6 months and have now incorporated them into my lifestyle! In other words, i don’t have to ‘think’ about reaching for a healthy option, because it’s just automatic! I tried one thing for a few weeks, and slowly introduced other healthy eating options. Basically reducing my intake of processed foods + animal products. And increasing my intake of greens and plant-based foods. Smoothies, juices etc.

Now they’re all a normal part of my life! And I definitely am so much more aware of what I’m putting into my body and the effect is has.
I’m not about depriving myself of anything. I believe in moderation and a little indulgence 🙂

That makes for a happy and healthy lifestyle!