Change is difficult. You may know you need to lose weight -- or that your lifestyle habits are draining you of vitality and putting you at risk for disease -- but feel resigned to the idea that "you are who you are" and none of the changes you might try to make will last. The fact is, people do change their lifestyles and get fit. You can, too. The only thing standing in your way is the belief that you can't.
Gradual Changes
You're not likely to succeed if you try to change your diet and exercise habits all at once. If you make one small change and stick with it -- such as cutting back on sugary soft drinks, or regularly taking the elevator instead of the stairs -- you're likely to do more good for your overall fitness than if you punish yourself for a few days and then give up. If it helps, keep a journal of little things you're doing differently each day and give yourself credit as these small changes accumulate over time.
Healthy, Varied Diet
A diet based on grains, fruits and vegetables will boost your energy level and make physical activity a pleasure rather than a chore. If you're in the habit of only eating certain fruits and vegetables, linger in the produce section of your grocery store a little longer and look for items with bright, rich colors that you've never tried before or don't usually buy. Also, start your day with breakfast and eat small, healthy meals or snacks throughout the day instead of stuffing yourself during the standard three meals a day.
Frequent Movement
In 2011, the European Heart Journal published a study Australian researchers at the University of Queensland which found that office workers who took frequent breaks from sitting to get up and move around had significantly smaller waistlines than those who didn't. The researchers made simple suggestions that included standing up while talking on the phone, or walking over to a coworkers office or cubicle instead of sending an e-mail. In your free time, take 5 or 10 minutes to walk around the block in your neighborhood, or ride your bike to nearby destinations you normally get to by car.
Self-Forgiveness
For many, relapse is part of the process of change. Don't get discouraged if you lapse back into behaviors you thought you'd overcome. One way to avoid such discouragement is to reject the notion that certain foods are off-limits, or that you are a failure if you don't do a certain amount of exercise each day. Remember that if, overall, you have decreased your junk food intake and increased your physical activity, you're still ahead of the game, even if you lapse into old patterns for a day or a week.
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