Small Changes, Big Impact: A Sustainable Journey to Weight Loss

Hi Friend!

I have a confession to make.

I tend to be an all-or-nothing person, especially when exercising. If I’m going to do it, I’m going to do it the most and do it the best. Which, on the surface, isn’t a bad thing. But, more often than not, I’ve found my propensity for going big or going home has come with a personal price tag, namely in the form of burnout.

I have long struggled with maintaining a sustainable exercise regimen because I feel like if I’m in the gym, I have to punish myself and leave everything on the table every time. In this instance, I wish I was more like my dad.

Every day, without fail, he spends a few minutes lifting weights and moving his body. He doesn’t always break a sweat. He doesn’t even always change out of his scrubs or work clothes. But he shows up and puts in the effort day after day. And it works for him.

In the past, I hit the gym HARD every day for a few weeks—obsessing over it. I’ll leave every last ounce of effort on the treadmill or lifting weights. Eventually, I will realize I can’t keep up with my life AND maintain this pace in the gym. So, I “take a break,” the length of which is unknown, until I shame myself into starting the cycle all over again.

Does any of this sound familiar?

We are surrounded by advertisements, shows, books, podcasts, etc., whose sole purpose is to tell us that we must constantly push ourselves to do more. No wonder we become our worst enemy when we don’t meet these unrealistic expectations.

I’ve met countless patients who, like you, are stuck in a self-sabotaging cycle because they can’t keep up with the breakneck pace the world is shoving down their throats. So, instead of trying to do what they can, they don’t do anything. I say this with the utmost compassion and zero judgment because I’ve been there, too.

Believe it or not, discovering a sustainable health routine that works for you can be enjoyable. It’s not about all or nothing. It’s about taking baby steps and making gradual changes that will eventually lead to significant impacts. Remember, some is always better than none.

But what does that look like?

Where do you start?

I’m so glad you asked.

the buddy system.

Have trouble sticking to an exercise regimen? You’re not alone. “Humans aren’t designed to exercise. We’re designed to conserve energy. We love to sit around. That’s our nature,” explains Dr. Edward Phillips, associate professor of physical medicine and rehabilitation at Harvard Medical School and Whole Health Medical Director at VA Boston Healthcare System.¹

Have you ever considered asking a friend to join you for a walk? Or maybe even creating a walking group? Would you believe me if I told you that walking with someone else is good for your health (aside from the obvious exercise)? It makes perfect sense that the benefits increase if we walk with other people because we keep each other motivated and accountable.

Not ready for speedwalking? That’s perfectly fine! A leisurely stroll is a great start. The hardest part is getting going.

And the good news is you don’t necessarily have to set aside time to make it happen. You can look for opportunities to get your walk on within your current schedule.

Is your lunch break an hour long? Take 15 minutes of your break to walk a lap around the building or climb the stairs instead of taking the elevator. Asking your work bestie to come with you will make it even better.

Waiting on your kiddo to finish practice? Take a walk around the field’s perimeter or across the parking lot. Invite another parent to go with you. You might just make a new friend while moving your body.

If you hit the mall for a girls’ day, park on the opposite side of the building from where you want to go and see how many steps you can get in while you’re browsing.

Implementing the buddy system for a walk can positively affect your physical and mental health. “Regular physical activity, including walking, improves mental health by reducing symptoms of anxiety and depression. Exercise has been shown to stimulate the release of endorphins, the body’s natural mood elevators, while lowering levels of stress hormones. It also promotes better sleep, which can help regulate mood and decrease anxiety.”²

Most of us can go for some kind of walk with minimal to no planning. Not many things require such little effort while still positively affecting just about every system in our body. And remember, we’re better together, so find a walking buddy and make it a thing.

it’s just a fad.

The South Beach Diet. Paleo. Atkins. Raw Food. Keto. Intermittent Fasting. Carnivore. HCG.

Raise your hand if you’ve tried one (or more) of these famous diet plans. Yeah, me too.

At face value, these diets might seem like the answer we’ve all sought. Still, it’s essential to look at the bigger picture by asking one question: is it sustainable?

Like our exercise all-or-nothing conundrum, these ‘fad’ diets often fall victim to the same fate. They are typically intensively restrictive and often completely eliminate entire food groups. Other than that, though, how can you spot a fad diet? There are some telltale components that make identifying them quite easy:

• Recommendations that promise a quick fix.
  
• Claims that sound too good to be true.
  
• Simplistic conclusions drawn from a complex study.
  
• Recommendations based on a single study.
  
• Dramatic statements that are refuted by reputable scientific organizations.
  
• Lists of “good” and “bad” foods.
  
• Recommendations made to help sell a book or product.
  
• Recommendations based on studies published without peer review.
  
• Recommendations from studies that ignore differences among individuals or groups.
  
• Elimination of one or more of the five food groups (fruits, vegetables, grains, protein foods or dairy).
  
• Diets that include testimonials.³

“Fad diets are stylish weight loss plans that promise dramatic results. People are often willing to try anything that promises to help them lose weight. They want to look better. So, quick and easy weight loss appeals to them. However, they do not realize that these diet patterns in the long run can cause deficiencies, malnutrition, and other health issues.”⁴

how do you eat an elephant?

How do you eat an elephant? One bite at a time, of course.

Admittedly, I’ve never eaten an elephant. I think I will just stick to beef or chicken. Still, the message behind the idiom is worth remembering. Deciding to start your journey to better health can seem insurmountable. Where do you start? What do you do? How will it work? Your brain is suddenly a scrolling message board with a thousand questions as you stand still with decision paralysis.

Take a deep breath. Rome wasn’t built in a day. (Yes, another saying).

We are going to take one step at a time. Do what we can. Make adjustments as needed. And give ourselves grace. Grace upon grace upon grace.

small food swaps.

Shifting our mindset about foods/food groups can greatly encourage a more balanced diet. Being mindful of portions can help remove the guilt associated with eating “bad” foods (assigning moral value to foods is an example of self-sabotage that can lead to disordered eating, shame, and other negative behaviors that we can go into more detail about another time).

Easier said than done, I know. But here are a few tips to take those first steps:

• Instead of vanilla ice cream as a treat, grab vanilla frozen yogurt or sugar-free sherbet.
  
• When you want a soda, reach for the Dr. Pepper or Coke Zero instead of the regular version.
  
• Make your sandwich on whole wheat bread to increase nutritional content versus white bread.
  
• Craving something crispy? Try an air fryer over deep frying foods like chicken or french fries.
  
• Increase your protein intake. Protein can aid in boosting your metabolism and make you feel full longer.
  
• Substituting plain apple sauce for oil while baking can lower cholesterol and added sugar levels while increasing fiber and vitamin C.
  
• Toast an English muffin instead of a bagel for breakfast. The English muffin has fewer calories but still satisfies that bread craving.
  
• Opt for dark chocolate before milk chocolate if you need a chocolate fix. Milk chocolate has higher sugar and lower fiber levels compared to its counterpart.
  
• Throw some grapes in the freezer. They are a delicious sweet treat alternative.
  
• Order your favorite fast-food sandwich grilled instead of crispy. You still enjoy that Chic-fil-A goodness, only with fewer calories.

BEHAVIOR SWAPS.

After visiting with so many patients, I have noticed a handful of seemingly innocuous behavior changes that come up repeatedly as helping people make positive strides in their health journey. You may be surprised at just how well something simple works!

• Brush your teeth after you eat. Toothpaste and/or mouthwash can affect food taste, which can deter snacking. Not wanting to brush again before bed can also keep you from snacking after a meal.
  
• Carry a water bottle everywhere. With water readily available throughout the day, this is an easy way to increase your intake without much thought!
  
• Use smaller plates. Less space = smaller portions that still fill the plate, so you may not feel like you’ve decreased the amount you eat.
  
• Chew more. Seriously. Chewing your food better will slow down the speed at which you eat. More time eating gives your stomach a chance to let you know it’s full and may help curb overeating.
  
• Put your fork down between bites. Like chewing more, this hack forces you to slow down while you eat.
  
• Keep whole foods (fruits, veggies) out and snacks away. Putting high-calorie items in the pantry or cabinet helps them be out of sight and out of mind.
  
• Track your daily food intake. Simply seeing what, when, and how much you eat can help create positive changes.
  
• Say no to upsizing when eating out. You may still be eating fast food, but simply declining the up size can make a difference.

SO, WHAT YOU’RE SAYING IS…

I don’t want anyone to think I’m suggesting that eating fast food, avoiding intense workouts, and putting in minimal effort is the best way to better health.

I am suggesting that eating different fast food, taking short walks, or making simple food swaps are steps in the right direction.

I am suggesting that something is better than nothing.

I want you to focus on what you are doing instead of worrying about what you aren’t doing. Celebrate the victories even if they feel small. Be proud of yourself for eating that dang elephant, bite by bite.

Remember, a journey of a thousand miles begins with one step.

Mighty oaks from acorns grow.

Success is a marathon, not a sprint.

Slow and steady wins the race.

You know what I’m saying.

I’m proud of you.

We’re here to support you in any way that we can. Call us at 405-701-6717 with any questions or to make an appointment to come in and see how we can work together.

With love,

Dr. Ronni Farris

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1. https://www.health.harvard.edu/staying-healthy/better-together-the-many-benefits-of-walking-with-friends ↩︎
2. https://www.mdpi.com/2071-1050/13/7/4015 ↩︎
3. Fad Diets: What They Are and Are They Healthy ↩︎
4. https://www.ndtv.com/health/health-2019-from-keto-diet-to-intermittent-fasting-heres-a-list-of-most-popular-fad-diets-from-the-p-2154777
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