7 Steps to Success (Nutrition): Step 5—Master the Small Changes

Big changes start with small steps. Don’t try to overhaul your entire approach to your nutrition overnight. Instead, focus on making one small change at a time and mastering that change until it becomes a seamless part of your life. Over time, these small changes add up to a transformation of your mind, body, and behavior.

The Seven Steps to Success with Your Nutrition Goals—Step 5

Master the Small Changes


You can review Steps 1–4 here.


“Small daily improvements are the key to staggering long term results” – anonymous Pinterest quote

Big changes start with small steps. Don’t try to overhaul your entire approach to your nutrition overnight. Instead, focus on making one small change at a time and mastering that change until it becomes a seamless part of your life. Over time, these small changes add up to a transformation of your mind, body, and behavior.

Simply said, don’t try to do too many things at once; own and master each step of the process. For instance, if you are trying to lose weight and you cut back your daily consumption by 200 calories per day, you would lose 20.8lbs in one year. There are 250 calories in a single 20oz bottle of Coke. Imagine that one small change of ditching a bottle of soda in favor of water every day for a year straight will yield a deficit of 91,250 calories which is equivalent to 26lbs of fat!

Here are a few other examples of small changes that will yield big results:

  1. Commit to starting each day with a well-balanced breakfast that is high in protein and fiber and low in sugar. Starting on the right foot makes it easier to stay on track the rest of the day from both a physiological and a psychological perspective.
  2. Choose water over sugary or artificially sweetened beverages at as many opportunities as possible throughout the day. These beverages include energy drinks, juices, sodas, and “coffee” creations.
  3. Set aside a time each week to plan ahead. Small planning steps can be anything from taking stock of your refrigerator and pantry to making a grocery list. It can also be selecting recipes you want to make, prepping meals or snacks, or working through solutions for upcoming obstacles.
  4. Limit added sugars in your diet by reading food labels and setting a daily limit for yourself not to exceed 50grams. Less is better.
  5. Be active and quantify your activity by tracking it in some way—steps, miles, minutes-per-week. All the little things add up. Walk to the post office instead of driving. Park at the furthest spot away at the mall. Walk through the airport instead of using the autowalks and escalators.

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