Small Changes

photo credit: minds-eye

There are many weight loss quotes or mantras that I use to teach and motivate myself and others. My favorite and most used quote is probably:

“Big temporary lifestyle changes lead to fast temporary weight loss. Small permanent lifestyle changes lead to slow permanent weight loss.” — Dr. Kal

If we all understood and adhered to this general idea, the Obesity Epidemic would not be an epidemic.

So What Does The Mantra Mean

Drastically altering your lifestyle will allow you to lose weight quickly. If you decide to eliminate all carbohydrates and fats, you will certainly lose weight. But you will not be able to maintain that diet for very long. So, as soon as your mind rejects the extreme diet and you revert to your old eating habits, you will revert to your old weight.

Small Changes Become Habits

I advise my patients to make one or two small lifestyle changes at a time. This gives the new change a “fighting chance” of becoming a habit. Then once the new changes have been fully incorporated as habits, make one or two more small lifestyle changes. Keep repeating the process until you have achieved a healthy lifestyle and weight.

A Few Things To Remember

• In order to keep the weight off, you will have to maintain your new habits for the rest of your life. So, do not try to adopt changes you cannot live with forever.
• Slow weight loss is your best chance for lasting weight loss. So, be happy with a weight loss of half-a-pound to one pound a week until you achieve your desired goal. If you lose more, Hallelujah!! If you lose less, do not be too hard on yourself. The best lessons are learned through failure.

**Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.**

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