If you’re like most of the people we coach at our personal training center in Boston, you’d love to lose weight, establish sustainable healthy eating habits, and create a consistent exercise routine. Yet, despite good intentions, you may have struggled to achieve these goals. Sound familiar? You’re not alone. The vast majority of people fail to develop healthy lifestyle habits on their own primarily because they don’t understand how successful, lasting change occurs.
The good news is that by following a few simple strategies that our Boston personal trainer team has successfully used with our clients, you can reach your weight loss goals, become stronger, and build healthy habits that become a lasting part of your lifestyle. Here are 5 small changes that lead to significant results:
Be like a postage stamp. Stick to ONE thing. The #1 reason why most people fail to create new habits is that they try to do too many things at once. The members of our personal training center have experienced a high success rate in reaching their weight loss goals and creating a healthier lifestyle because they choose ONE habit to master at a time. This reduces feeling overwhelmed and helps manage attention without getting distracted by focusing on too many things.
Start small to build successes. Once you choose a specific habit you want to create, the next step is to reduce these habits into the simplest step you can take. For example, if you’d like to eat more healthy food to lose a few pounds, begin by adding just 1 vegetable to your main meals. Or, if your goal is to exercise more and become stronger, focus on doing just a couple of pushups each morning. Sounds easy enough right? By making the action step small and achievable, it eliminates pressure and feels very manageable, empowering you to take action and begin gaining momentum confidently.
Optimize your environment. People often blame their inability to lose weight or exercise consistently on a lack of motivation or willpower. But the truth is, your environment plays a much more significant role. As an example, eating off smaller plates can reduce portion size and aid your weight loss efforts. A Cornell University study discovered that people who switch from 12-inch dinner plates to 10-inch dinner plates eat 22% less food. Other examples of setting your environment up for success: put healthy snacks on your desk at work, eliminate unhealthy food from your kitchen to prevent the opportunity to indulge, and wear your workout clothes to bed in preparation for a morning workout.
If it’s important, schedule it. Our Boston personal trainer team has a saying: if it isn’t on the calendar, it isn’t real. If something is important, it needs to be scheduled. It’s one thing to say that you want to exercise more but what creates change, and new habits are planning your workouts by blocking off time on your calendar. You can say that you’d like to begin eating healthier, but unless you schedule a time to prepare some of your meals, it’s not likely to happen. Our lives are made up of daily habits and what gets scheduled, gets accomplished. Establish a time and a place for your power rituals to occur, and you’re on your way to mastering a daily routine.
Find your tribe. Attempting to create a healthy lifestyle on your own is an uphill battle. But when you surround yourself with people who share similar goals and are striving to move in the same direction, AUMazing things can happen. At the heart of our recipe for success is our fun incredibly supportive community. We believe that community is the key to falling in love with fitness, weight training, clean eating, and creating healthy, sustainable habits for life. Research suggests that exercising with friends often provides more significant results, thanks to the fun you have. There is power in numbers – surround yourself with people who believe in you and inspire you to be your best.
By following these strategies, you’ll be well on your way to building healthy habits for a lifetime of success.