If you’re trying to lose weight, there's a good chance that changing your daily eating behaviors is high on the list of "musts". Whether it’s to cut back on the sweets or add more vegetables, it may seem simple in theory but keeping up with it long-term can prove to be a challenge. If your intentions are good, though, why is it so difficult to stay on track with healthy eating behaviors?
There often is a gap between what you intend to do and what you actually do. Falling off the wagon is a normal part of this cycle and certainly happens, whether you had a birthday party and ate a few pieces of cake or you were traveling overseas and couldn’t find a healthy meal. People are often quick to quit at the first sign of struggle or perceived failure. True behavior change takes time, though, and a slip-up or setback should not completely derail your plans. Rather, it's about continuing to perform the new eating behaviors so often that it turns into a habit.
The "stages of change theory" describes various stages for changing behaviors, including eating behaviors. By recognizing the various stages of sustainable change, you can set yourself up for successThe first stage is pre-contemplation, in which you have not yet acknowledged the problem behavior that needs to be changed. The second stage, contemplation, acknowledges there is a problem but you’re not sure you want to do anything about it. In the third stage, preparation, you get ready to make the change. In the fourth stage, action, you continue making the behavior change day after day. It can take at least six months in this stage for your new behavior to “stick” and become a healthy habit. The fifth stage is maintenance, where you continue this healthy habit as a new behavior.
Using Stages of Change to Take Action
How do you get from one stage to the next in the stages of change theory? It’s very individual. Oftentimes there are hurdles that deter someone from moving to the next stage. With a well-defined goal in front of you and fire in your heart, you can use each stage to work toward lifelong healthy habits.
- Pre-contemplation: As you do not yet acknowledge the issue, it’s tough to overcome this phase. For many, this stage could be a case of ignorance is bliss or fear. Being unaware of your health could be setting you up for future health issues, and the longer they're ignored, the worse your health outcome may be. However, by reading reputable nutrition information or talking to your health care provider you may become aware of an issue that you can change in order to better your health. Making annual appointments to see your general care physician is important.
- Contemplation: As you acknowledge you have an issue, it’s really up to you to want to change at this stage. Seeing a registered dietitian nutritionist (RDN) about the issue can help you start to wrap your brain around the problem as a whole. The RDN can bring to light some issues that may be going on and may motivate you to get ready to make that change. Even one visit can have you thinking (or contemplating) what to do next.
- Preparation: Once you are ready to make the change, you have to determine roadblocks that are currently or could potentially be stopping you from making your change. This list of roadblocks could include things like not being sure healthy options are available in your area, a social life that revolves around food and drink, or an aversion to vegetables. In the preparation stage, recognizing these hurdles and developing strategies to overcome them is key. Writing down a list of solutions will help you stick to your guns when peer pressure or lack of motivation strike down the road.
- Action: Now you’re in the thick of it and it’s important to consistently choose the healthy habit. If you do fall off the wagon or slip up just remember that it is normal and a part of the journey. Rather than dwelling on a bad decision, commit to making the next right decision and slowly get back on the right track. New habits take time to feel natural.
- Maintenance: At this point, you have been practicing your healthy habit for at least six months. If you find that you are not doing it as regularly as you had hoped, take a step back and determine why—what is the roadblock? Once you can answer that question, determine appropriate steps you can take to overcome that roadblock so you can get back to maintaining that healthy habit.
4 Things You Can Do To Make Changing a Behavior Easier
- Take small, doable steps: Many folks often make extreme behavior changes that will never stick. For example, they want to go to the gym five days a week after not exercising consistently since high school. With life in the background and a lot going on, it’s a challenge to meet this goal consistently at the start. Instead, opt for a more specific and attainable goal, such as "I will go to the HIIT class on Tuesdays and go on the treadmill for 45 minutes another day of the week." As you gain confidence and enjoy the way a moving body feels, you can add more days to your routine.
- Remember the how: It's one thing to set goals, but many forget about the steps they need to take to actually get there—or the how. If your goal is to eat fruit and yogurt as your morning snack, make sure you head to the store on Sunday and stock up on fresh fruit and yogurt cups.
- Focus on the process, not the scale: Weight loss isn’t easy and that scale won’t be moving fast. According to the National Institute of Health, a safe rate of weight loss is one to two pounds per week. If you want to lose more than a few pounds, know going in that you will hit some plateaus. Instead of focusing on the scale, think about other factors, like how your energy has been improving, you sleep more soundly or your mobility is better.
- Plan ahead: When it comes to making new behaviors stick, some planning has to be put in place. If you plan on going to the gym two days a week, make sure you pack your gym clothes in a bag to take to work or to put in your car. If you want to eat vegetables in your afternoon snack, make sure to plan to go to the market over the weekend and pick up some vegetables. A little planning goes a long way when it comes to adherence.
.png)
