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Small Changes for Big Results

Posted: April 8, 2019 | Updated: April 8, 2019

Starting a journey to losing weight or getting healthy is no easy feat. Telling yourself and making the commitment to make a change is the easiest part; however, some people, me included, find the follow through difficult and the journey long and tough.

Over the years, I’ve learned that it’s the small steps that lead to the greatest change. Making a huge goal and aiming for an unrealistic timeline is what stops a lot of people dead in their tracks. They don’t see progress in one day, one week and they give up.

Small Changes for Big Results

However, taking small steps and celebrating the little victories along the way lead to greater change and accomplishment. Keep making small tweaks to your lifestyle day after day and sticking with them for the long term means you’re more likely to stick with it.

To keep moving forward with your goals, make some small changes to get big results.

Exercise Alone Doesn’t Work

You can’t just rely on working out daily for 30-60 minutes and expect to see changes if you’re still eating like crap. Your body needs proper nutrition to lose and maintain a healthy weight.

Of course, there is temptation everywhere and this doesn’t mean that you have to give up all the “good stuff” completely. Start with smaller portions or saying no to that dessert just once a week. After some time you’ll see that you aren’t craving the sweet or salty stuff as often.

Keep a Food Journal

Not 100% sure what you’re actually eating in a day? Or think you’re not eating all that much? Start writing down every bite you take. Every. One.

Simply writing down what you eat can help you see more clearly what and how much you’re really eating. Then you can go back, evaluate, and adjust to monitor your progress.

Get More Sleep

Studies show that getting more sleep actually helps with losing weight and can help you feel less hungry. However, getting those much needed zzzz’s can be tough for some.

If you find yourself scrolling your phone for a few hours before bed to just check your notifications, turn on Do Not Disturb Mode so you don’t see them until morning. Or put your phone in a box, or bedside table, at a certain time of the night and don’t touch it till morning.

Make It Fun

Find a friend to go to the gym with.

Try a new dance class or line dancing workout video. Try a new workout that you’ve never done before.

Meet friends for workout dates instead of coffee dates. Or if you do a lunch date keep each other accountable by making sure you both order something healthy.

Go For a walk

Not up for a full workout today? Or not really feeling like diving headfirst into an intense routine?

Start by taking a 30 minute walk per day or taking the stairs more often instead of the elevator. You can also try parking at the far end of the parking lot when going to the store.

Break up all the minutes into manageable bits throughout the day and you’ll be surprised at how fast those steps add up.

Change Your Routine

If you’ve been doing the same workout for a few months, it’s probably starting to get boring. Your muscles are probably maxed out with your current workout as well.

Mix it up a bit and try HIIT workouts, incorporating more cardio or weightlifting, or trying a new sport like swimming or boxing. Or try something slower like yoga or pilates if you’re already doing something strenuous.

Mix Up Your Playlist

If you don’t currently listen to music while working out… try it. I never used to listen to music and now I cannot workout without it. I usually turn on the subtitles to my videos and put my headphones on and crush my workout.

Change up your music to match your workout for the day. Slow music for calming workouts and fast tunes for pumped cardio or weightlifting.

If you’ve been listening to the same playlist over and over then switch it up. Take a few minutes to put together a new playlist for the week or find a new app that has premade playlists for you. My favorite for premade playlists if FitRadio. You can choose what type of workout you’re doing or how many BPM you want.

Reward Yourself

When you hit one of your goals, instead of rewarding yourself with a “cheat meal” reward yourself with a new workout outfit or fitness equipment. You could also book yourself for a massage or spa day with friends.

Keeping your eye on the prize and rewarding yourself along the way will help you stay on track and also give you something to look forward to.


Remember that hitting a goal weight, fitness level, or any other kind of goal takes time. You don’t have to get it all done in a week or month but making small, manageable changes that build on other small changes will have you making bigger strides towards your goals in no time.

It’s also important to remember that there may be days or weeks where you don’t see any change and you feel as though you’ve hit a roadblock. Don’t let it discourage you and end up taking a few steps back… keep moving forward and making those small changes everyday. Before you know it you’ll have hit your goal and be on your way to bigger and better ones!

Photo by Brenda Godinez on Unsplash

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