When it comes to making changes for better health and weight loss, we often wait for that “aha” moment when everything aligns and we finally feel motivated to start. But the truth is, motivation is a fickle friend. Waiting for it to show up often delays taking real action. The reality? Motivation comes from doing, not from waiting. Small, intentional actions set momentum in motion, helping you build motivation with each step forward. Here’s how to start making changes without relying on motivation to strike:
- Prioritize Regular Meals
Skipping meals may feel like a time-saver and a way to cut calories, but it often leads to snacking, cravings and mindless eating later in the day. By 3 p.m., make sure that you have eaten a balanced meal of protein, healthy fat and high fiber carbs. Otherwise, it can lead to overeating or grazing later in the day, which often means mindlessly reaching for high-calorie, low-nutrition snacks. By committing to regular meals, you’ll feel fuller, more focused and better able to make mindful choices.
- Move a Little More
Adding small bouts of movement into your day can help you get started on the right path. Begin with manageable steps, like taking a walk during lunch and parking farther from the store to get in a few extra steps. I will humbly admit that I have driven from Chickies to Rock and Roll Sushi on my Thursday evening take-out route. However, I have recently committed to parking in between these two restaurants and walking the distance. These simple actions increase your activity level without needing a massive time commitment.
- Increase Fiber With Fruits, Vegetables and Whole Grains
Fiber is a powerful ally in weight management and overall health. Adding more vegetables, fruits and whole grains like quinoa, brown rice and farro can help control blood sugar, improve digestion, and keep you feeling full longer than low-fiber foods. Plus, fiber naturally makes meals feel more satisfying, reducing the urge to snack between meals. Start small by adding a serving of vegetables to each meal or opting for a whole grain side dish when possible.
- Get to Bed Earlier
Many of us plan to get to bed earlier but end up scrolling through our phones or getting distracted, pushing our bedtime later and later. Quality sleep is crucial for everything from maintaining energy levels to controlling hunger hormones. Try setting a goal to get to bed just 30 minutes earlier. One strategy: jot down tomorrow’s to-dos before getting into bed, helping your mind wind down. Turn off screens and focus on building a consistent bedtime routine for lasting impact.
- Decrease Alcohol Intake
There is no healthy or recommended amount of alcohol to include in your diet. It adds calories and can reduce your ability to make mindful choices with food. Alcohol can lead to impulsive eating and make it harder to stop when you’re full. Start by cutting down by one drink a week with the goal of limiting alcohol to no more than three drinks per week.
- Pay Attention to Portion Sizes
Most of us eat on autopilot, filling our dinner plate with seconds without even thinking about it. Next time, before you reach for more food, pause for at least 10 minutes. This gives your body time to register how satisfied you feel and helps prevent overeating. If you give yourself this brief pause, you will surprise yourself with how satisfied you feel after one plate full of food.
- Drink More Water
Staying hydrated is one of the simplest changes you can make yet it has a big impact on how you feel. Often, dehydration leads to sluggishness, which can trick you into thinking you’re hungry when you’re just thirsty. Swap sugary drinks, juice and even diet sodas for water, aiming to drink consistently throughout the day. Leave a water bottle by your desk to increase the chances that you will keep yourself hydrated.
- Implement Stress Management Techniques
Stress often triggers emotional eating, which can derail even the best-laid plans. Developing healthy ways to manage stress can keep food out of the picture. Consider stress management strategies like journaling, meditation, connecting with friends or physical activity to help you cope with challenging emotions in a constructive way.
- Do Away With Perfectionism
There will be days when everything goes right and others when things don’t go as planned. Accepting that perfection is unrealistic will help you stay on track and keep moving forward. When slip-ups happen, don’t dwell on them — just refocus and pick up where you left off. Remember, wellness is a journey and the goal is progress, not perfection.
- Be Consistent
Don’t expect to see meaningful changes if Monday to Thursday you are consistent with your eating and wellness and then over Shabbat and the weekend it all goes out the window. If you find you struggle with consistency, ask yourself if you are striving to be perfect and then give up when you don’t achieve this unrealistic goal. Remember that consistency beats perfection every time. Also, explore ways not to sabotage the progress you have made during the week over the weekend. In order to do this, start by watching your portion sizes and alcohol intake on Shabbat.
Starting doesn’t need to be complicated or catalyzed by a “perfect” moment. Start by layering in one change at a time. Choose a small step — whether it’s adding more movement, drinking more water or going to bed earlier — and focus on it until it feels like a natural part of your routine. Once that change becomes a habit, layer in another area you want to improve. The small changes you’re making are adding up in a meaningful way. Over time, you’ll notice positive shifts in how you feel, and that itself becomes motivation to continue.
Alyson Small is a registered dietitian who helps women achieve a sustainable weight loss of 10 pounds or more without food rules or an “all or nothing mindset.” Once an avid follower of food rules, she realized that eating more balanced and mindfully was the key to a healthy diet and food freedom. Download her freebie, 5 Weight Loss Recipes that will Simplify Your Life, freebie.alysonsmallnutrition.com and follow her on instagram @alysonsmallnutrition to schedule your free Jumpstart Weight Loss Call.
