Small Steps to Lasting Change

… from Seeds of Success taking a look at weight control.

Fitness trainer Chris Freytag believes people should educate themselves about making healthier choices and then share that information with friends. Freytag, a contributing editor to Prevention magazine, believes in a grass-roots effort to improve the overall health and fitness of Americans. “Results happen from setting goals, making small changes and doing the work,” says Freytag author of Shortcuts to Big Weight Loss and her latest, 2-Week Total Body Turnaround.

To make lasting change, she offers these tips:

Move more. “People are going to have to program themselves to move more and be more willing to fit exercise in whenever they can.”

Eat real food. “Typically, if you eat more real food, you have accidental weight loss, because there’s a lot less calories in eating apples with a tablespoon of peanut butter than eating a snack pack of pretzels or other packs of this and that. When people go back to eating real foods, they don’t have to be deprived, and they end up eating fewer calories because real foods have fewer calories.”

Push yourself. “It can’t be totally comfortable. I don’t want to make it sound like, ‘Go exercise for five minutes, and everything is going to be good.’ At the end of the day, you do have to push yourself.”

Get comfortable with failure. “Failure means you are trying. You have to be willing to throw things up against the wall and see what works for you.”

Give fitness more time to become a habit. “Anyone who has raised kids knows that potty training is not a two-week thing. Getting kids to sleep in their own bed is not a two-week thing. It takes time, every step of the way. You are in this for the long haul. You have to have this same stick-to-it-ness. Otherwise, you are letting yourself down. Give yourself 30 to 60 days.

Give your body a chance to set a habit. Motivation gets you started, but habits keep you going.”

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