How to make small changes that last

Shammy Ladha keeps track of her progress by weighing herself regularly. Ali Ladha

Each year since my daughter was born, I have hoped to lose the weight that I gained during my pregnancy; but I have seen no results. Last year, it hit me that with so many competing priorities in my life, I was neglecting myself and my health.

In order to lose weight, not only do I have to work hard, but I have to be clear about what motivates me. Why do I want to lose weight and for whom? Reasons such as “I want to be healthy,” “I want to feel good mentally and physically,” “I want to have more energy at the end of the day,” and “I want all of my body parts to work properly and not squeak as I move,” are encouraging. By deciding to make changes for myself rather than to satisfy others, I am more likely to succeed.

Small lifestyle changes are easier to sustain and are more likely to last. Making a drastic change, such as completely cutting out mithai (sweets), is difficult and less likely to be successful. Rather than focusing on immediate results, it is better to take things one step at a time and not to become discouraged.

Getting Started

Do you really know what your lifestyle behaviour is like? What are your daily habits around eating and exercise? Start by keeping a three-day journal. It may be hard to note everything in the first few days, but with time it will become easier.

By tracking your eating and activity patterns, you will learn about your daily habits. You may notice some good habits that you weren't aware of and find other areas that need improvement. Of course, habits change with life events and seasons, but this is one way to see what you are doing right now. Once you know your habits, consider what changes you can make.

Copyright: The Ismaili Nutrition Centre

Initially, you could set a goal to eat dinner before 7:00 PM at least three days per week, and later increase that to four days, then five, until all your dinners are consumed before 7:00 PM. Just being aware of your eating habits can help you to make small changes.

Share your plans with your doctor, dietitian, nutritionist, or other health or fitness professional and seek their formal guidance. You can also use the Nutrition Centre for recipes and tips on healthy eating. In addition, there are many smart phone apps and Internet websites that may help to motivate you and make it easier to improve your lifestyle. Be sure to rely on credible sources of health information and avoid the latest fad diets, which may steer you in the wrong direction.

Chances are that you are not the only one whose new year's resolution is to live healthier. Let your friends and family know that you appreciate their support. Try some new activities together such as taking a fitness class or swimming, or try cooking healthier recipes. Hopefully they will join in and help you to achieve your goals.

Also see: Start the new year healthy with SMART goals.