Step 1: Choose one small change


Choose one small change

Choose one small change that you are ready and willing to make within 7 days. Here are a few examples:

  • Eat more fruits and vegetables
  • Drink less soda
  • Use portion control at dinner
  • Pack your lunch for work
  • Start eating breakfast
  • Drink more water
  • Eat fewer desserts
  • Take walk breaks at work
  • Walk your dog(s) more often
  • Start going (or get back to) to the gym
  • Use your pedometer and increase your steps
  • Start strength training

Use one of the small change examples above or choose a different small change. Choose something that over time will move you closer toward your long-term health and weight loss goal.

Need more help deciding?

  • Think about what you’ve been meaning to do but haven’t done.
  • Think about those things you’ve been saying you “should” do.
  • Make a list of all things you could do and then choose one.

One of the biggest mistakes people make is trying to change too much at once. This usually leads to feeling overwhelmed, “failing” and then giving up. To avoid this mistake, make one small change at a time. Other factors that lead to giving up

“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” ~Old Chinese Proverb

Determine your baseline

Once you have decided on your small change, determine your baseline.
For example:

  • If your goal is to eat fewer desserts, how many do you currently eat?
  • If your goal is to get more exercise, how much exercise do you currently get?

You will use this information to set a realistic and specific goal in Step 2.

Go to Step 2

Intro | Step 1  |  Step 2  |  Step 3  |  Step 4  |  Step 5

Stephanie's Certifications and Experience
About the Author
Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...