Why Slow and Steady ALWAYS Wins the Race

tortoise and the hare

How many times have you sworn off ALL carbs in attempts to lose weight? Or told yourself you had to exercise EVERY day to tone up fast? And what happens a few weeks later? You’re likely stuffing yourself with bagels or man eating bagelshave an imprint of your butt on your couch. The problem is that most of us are impatient to meet our goals. Impatience leads to making drastic changes which leads to failure. The one trick that will help you meet your goals is … making small changes. Slow and steady ALWAYS wins the race!

You’re probably thinking this is boring. Who wants to lose one pound a week when you can lose 10 by following the “fad diet of the day”? Here’s the reason – radical changes aren’t sustainable. When I look back at my clients who’ve been successful in meeting their goals, I see one common denominator … they’ve all made multiple small changes. It doesn’t matter what your goals are; whether it’s weight loss, getting more toned or lowering cholesterol or blood sugar.  Making a few changes at a time AND being patient are the keys to success. 

Tip to make small changes
1. Identify your goal (i.e. losing 20 pounds, lowering cholesterol through diet, lowering blood sugar, getting rid of your bat wings, etc.)
2. You’ll need to become very aware of your eating and lifestyle habits. The best way to do this is to keep a food and  journal for 2 weeks without making any changes in your normal routine. I’d recommend that you include the following: what you eat and drink,  portion sizes, how much sleep you get a night, what you do for exercise and maybe any emotions you are feeling.
3. After the 2nd or 3rd week, pick 2 small changes to work on. These should be very concrete and measurable goals. See below for suggestions. Once you accomplished those 2 goals, add in 1 -2 more the following week. Before you know it, the changes will add up and you will really see or feel the results. Check out my previous post and video on How Susan Lost 50+ Pounds  (hint: it was with small changes!) photo-89

Suggestions for small changes
Here are some examples of small changes that add up:
Get off the subway one station earlier
Pick up a fruit from the street vendor on your way into work
Order salad dressing on the side
Get your sandwich on whole grain bread instead of a roll
Instead of all sushi, order 1/2 sushi, 1/2 sashimi
Buy smaller dinner plates. This can cut your intake by 22%  (pic credit) 
Eat 1/2 cup less of pasta and substitute with a vegetable
Try a new whole grain instead of the same old rice or pasta
Eat your sandwich open faced and get rid of one slice of breadsmall plates
Try zucchini pasta (made with a spirulizer) instead of real pasta
Use lean 98% fat free turkey in your pasta cause versus ground round beef
Get a pedometer or fitness tracker and aim to increase your steps by 1000 each week. Eventual goal = 10,000 steps (check with your doctor first)
Go to bed 30 minutes earlier
Have no carbs at dinner 2 nights a week
Plan a healthy afternoon snack so you aren’t starving by the dinner comes. For those “on the run” days, try a high fiber Meta Health Bar
 Download my Free Save 100 Calories 100 Ways Survival Guide


Win FREE Prizes!
Speaking of small changes … I am consulting with Meta Health and am excited to tell you about how you can win BIG Prizes by posting on the Meta Health Facebook pageWHAT’S ONE SMALL STEP YOU’VE TAKEN TO BE HEALTHIER? 

Together with brand spokesperson Michael Strahan and Latreal “La” Mitchell, Michael Strahan’s personal trainer, Meta is offering all Americans the chance to experience their own Meta Effect – the idea that one small change can lead to good things. Visit Facebook.com/MetaWellness1 in October and November to share a small health step and be entered in The Meta Effect SweepstakesCheck out their page to learn more details. 

Two First Prize Winners Will Each Receive:
– A Premium Tablet

– Wearable Fitness Tracker
– Meta Productsmetahealth4
– Gift Card For Athletic Apparel

Grand Prize Winner Will Receive: 
– 3 Day/2 Night Stay In NYC
– Personal Training Session With Michael Strahan’s Personal Trainer Latreal “La” Mitchell In NYC
– Tickets to a TV taping to see Michael Strahan in action
– Gift Card For Athletic Apparel
– A Premium Tablet
– Wearable Fitness Tracker
– Meta Products

 MAKE SURE TO READ THE FOLLOWING DETAILS OF THE CONTEST ….

To enter simply comment on the sweepstakes post on Meta’s Facebook with a small step you’ve taken to be healthier and include the hashtag #MetaEffectSweeps and tag @MetaWellness1 to receive one (1) entry into that corresponding Entry Period’s random drawing. 

**NO PURCHASE NECESSARY. Void where prohibited. The Meta Effect Sweepstakes is open to legal residents of the 50 U.S. & D.C. who are 18 years of age or older as of the last day of the month prior to date of entry. The sweepstakes period consists of two entry periods with the first Entry Period starting at 9.00 a.m. ET on October 11, 2014 and ending at 11:59 p.m. ET on November 15, 2014 and the second Entry Period starting at 9:00 a.m. ET on November 16, 2014 and ending at 11:59 p.m. ET on December 22, 2014 (“Entry Period 2”). For Official Rules, visit http://metaeffectsweeps.dja.com.

 

 

 

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MEET MARTHA

I especially love problem-solving, whether it’s helping women defeat issues plaguing them for years, helping a busy executive find practical ways to get heart healthy, or providing tips to help you reverse diabetes. That’s why I’m on a constant quest to expand my knowledge by staying on top of the latest research.

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