Making Change a Habit
When you're trying to change your eating habits, you have a better chance of success if you make a plan. Key steps in a plan include:
- Having your own reason.
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Knowing why you want to make a change can help give you the motivation to succeed.
- Setting goals you can reach.
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- A long-term goal is something big you'd like to work toward over time.
- Short-term goals are the small steps that will help you reach your long-term goal.
- Tracking your progress.
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This helps you see how far you've come. Try using a notebook or a smartphone app to track your eating.
- Preparing for slip-ups.
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Plan ahead for things that might get in your way. You'll be better prepared to deal with them if they happen.
- Getting support.
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The more support you have, the easier it will be to change your eating habits. Ask friends and family for help and encouragement.
Have your own reason for healthier eating, and set goals you can reach
Healthy eating isn't about strict diets or eating a certain food. And it's not about giving up all the foods you like. That may work for a while, but for most people it doesn't last.
Now might be a good time to explore some things you could do to eat in a healthier way. Start by thinking about your biggest reasons for wanting to eat healthier. It also helps to think of a small change that could work for you and that you'll enjoy.
- Find your reason.
You probably know that healthy eating has lots of benefits, like making you feel better or giving your body what it needs. But to make lasting changes, it's helpful to find a reason for making the change that matters most to you.
Maybe you want to feel healthier or have more energy. Or maybe you'd like to set a good example. Whatever your reason, it can help give you confidence. And your confidence can grow as you start to see the benefits.
- Think about what works for you.
Changing daily habits isn't easy. So think about what's worked for you before. Maybe you're proud of a change you made in the past. Try to learn from your own strengths.
It's okay to look to others for ideas or motivation too, if it helps. But try not to compare yourself to others too much. What works for someone else may not work for you.
- Plan to make it easy.
What changes can you stay with over time? The key is to make healthy eating as simple as possible. You might think of it this way: Try to eat healthy foods in a moderate amount. You can do this by making small, daily changes that you enjoy.
For example, you could try switching out an ingredient in a meal you like for something a little healthier.
Maybe that means using a lighter (lower-calorie) salad dressing than you normally use. Or you could add some veggies or fruit to your favorite meal.
You can try new things without giving up all your favorite foods.
Track your progress
When you're building new healthy-eating habits into your lifestyle, it helps to track what you do each day. Your food journal helps you see what works and what you might want to change.
Here are things you can track.
- Track your foods.
Write down what you ate at every meal including breakfast, lunch, dinner, and snacks.
- Track your challenges.
Sample challenge: "I skipped lunch because I had a meeting."
- Track your success.
Sample success: "I had a high-fiber breakfast with fruit, whole grains, and protein. I didn't feel hungry until my morning snack 2 hours later."
- Track your insights.
Sample insight: "I've been having trouble fitting lunch into my schedule. I think I'll keep a few healthy frozen meals in the work freezer so I can be sure to eat lunch."
A daily food journal shows your patterns and habits that you want to keep or change.
Prepare for slip-ups
It's perfectly normal to try to change a habit, go along fine for a while, and then have a setback. Lots of people try and try again before they reach their goals.
What are the things that might cause a setback for you? If you have tried to change a habit before, think about what helped you and what got in your way.
By thinking about these barriers now, you can plan ahead for how to deal with them if they happen.
There will be times when you slip up and don't make your goal for the week. When that happens, don't get mad at yourself. Learn from the experience. Ask yourself what got in the way of reaching your goal. Positive thinking goes a long way when you're making lifestyle changes.
Get support
When you're making healthy eating changes, ask for support from friends and family. Let them know why healthy eating is important to you and what your challenges are. Ask a loved one to try new healthy meal ideas with you. Or simply ask for encouragement when you need it.
Support can come from lots of people. Your family and friends can help you change how you eat, but you also can get help from others. Here are some ways to find support.
- Find a "food buddy."
See if anyone in your neighborhood or at work wants to change how they eat. Many people find that having a partner or "food buddy" makes the change easier.
Your food buddy can remind you how far you've come. He or she can support you when you're having a hard time following your eating plan. You and your buddy can talk about healthy recipes, ways to plan regular meals, and how to fit small amounts of your favorite foods into your food plan, for example.
- Join a healthy-eating class or support group.
People in these groups may have some of the same barriers that you have. A local hospital or other health facility may have a wellness center or support groups.
- Look online.
The Internet has many online forums and chat rooms for people who are trying to make changes in food choices. You can read and leave messages and chat online with others for support.
Learn more
- Change a Habit by Setting GoalsChange a Habit by Setting Goals
- Healthy Eating: Changing Your Eating HabitsHealthy Eating: Changing Your Eating Habits
- Healthy Eating: Getting Support When Changing Your Eating HabitsHealthy Eating: Getting Support When Changing Your Eating Habits
- Personal Action PlanPersonal Action Plan
- Tracking My Servings From Each Food GroupTracking My Servings From Each Food Group
Hear from others
- Dawn's Story: From Dieting to Healthy Eating HabitsDawn's Story: From Dieting to Healthy Eating Habits
- Jeremy's Story: Focusing on Eating HabitsJeremy's Story: Focusing on Eating Habits
- Loralie's Story: It's Never Too LateLoralie's Story: It's Never Too Late