When we think about going on a diet to improve our health, we usually think about restriction and hard work. We think about cutting back on, or completely avoiding our favorite foods and activities. We want to schedule time to get over to the gym or health club for an intense workout.
In my experience and observation over many years with my clients, this restrictive approach has great limitations. It leads most people to think about when they can stop their diet, or to worry about what happens when they “cheat.” We do get short-term benefits from stopping things and increasing exercise. Many of us have experienced this. However, these improvements are usually short-lived. If we are really interested in more long-term benefits, we need a different approach. Long-term benefits are a result of what we do, rather than the results of the things we don’t do.
Small positive changes over time create substantial and long lasting benefits. Think of a long distance run rather that a sprint. It is best to pace yourself. You want to create new and health-producing habits. Do as much as you can to improve your eating habits and lifestyle without feeling stressed about it.
Remember, small changes produce big benefits over time. Think about being consistent.
Start by taking time for your meals. Try to eat one meal every day, or even a part of a meal, without working, reading or TV. How does eating without distraction make you feel? Did you enjoy your food more or feel more satisfied?
Here are a number of things that you can think about adding into your diet and lifestyle:
Try to start eating your lunch by 1 pm as many days a week as possible. Plan one meal a day around a grain and a separate vegetable dish, even if it is in a restaurant. Have a vegetable soup with one of your meals. Stop eating two to three hours before getting into bed. Go outside for a walk, a few times a week, even if it is only for five to ten minutes. Bring some more green plants into your home. Let some fresh air into your home daily.
The important part is to try these things, as consistently as you can, for two to three weeks. See how they make you feel. When you notice the positive benefits, see how you can improve upon your new good habits. Notice your energy level, moods, and how you enjoy your foods. You will find that as you improve your health you will start to enjoy your meals more and naturally lose interest in the foods that are spoiling your health. You will also find that creating healthy habits in this way can actually be fun and inspiring.