People trying to lose weight are typically trying to lose as much weight as possible in the least amount of time. This can lead to diets that are short term and exercising to the point of exhaustion. Weight loss is not only about losing the physical weight, but also changing one's habits and altering their lifestyle. Altering could be a 15 minute workout once a day, or a complete diet change while exercising 4-6 times a week. Whatever path one choses to take, here are some strategies to help make the alteration of your lifestyle a smooth one.
Typically for a new habit to form it takes approximately 21 days (in a row) of doing that activity (NASM 2018, Frothingham 2019). So when first starting to workout one has to workout 21 straight days for it to become a habit, right? No, we can break it down into 3 weeks for this example. Let's say that you are new to working out and just bought a gym membership. Instead of going to the gym every single day for 21 days, try going 3 days a week and gradually work in more days. When the 21 days are up, now you are used to going to the gym about 1 out of every 3 days. After this is up try adding more days or even more time to the gym. So now instead of 3, 30 minute workouts you could do either 3, 40 minute workouts or 4, 30 minute workouts. The same amount of time is being spent at the gym, but now the frequency and duration or just the duration of the time spent in the gym has increased. This method will is gradual, but is effective in building habits because it is not altering your lifestyle too quickly. The weight might not come off as quickly, but the weight will stay off for a longer period of time because now working out has become a habit.
When it comes to dieting, the same techniques can be taken as for working out. Instead of eating strictly healthy for 21 straight days, try to have 3 days of the week that you eat relatively healthy. Eating relatively healthy means that about 80% of the diet is healthy foods while 20% is unhealthy. Not saying that the other 4 days eat whatever you want, but try to dedicate 3 days to eating as healthy as possible. Then after the 21 days try and implement the same strategy as working out. Try eating relatively healthy for four days out of the week. Doing small steps in the beginning will pay off in the long run.
Habits are not easy to start, but when small steps are taking it is more likely that the new habit will form (Frothingham 2019). Starting small such as a couple days a week and gradually building on those days will put your body in a routine. The human body wants to maintain homeostasis, and if exercise and a healthy diet is involved, one will feel "off" and will not be back to normal functioning unless that routine is done (or unless a new habit forms).
Clark, M., Sutton, B. G., &amp; Lucett, S. (2018).&nbsp;<em>NASM essentials of personal fitness training</em>. Burlington, MA: Jones &amp; Bartlett Learning.
Frothingham, S. (2019, October 24). How Long Does It Actually Take to Form A New Habit? Retrieved November 20, 2020, from https://www.healthline.com/health/how-long-does-it-take-to-form-a-habit
