Site Navigation

5 Baby Steps to Building Healthy Habits


Chances are, in order to reach your fat loss goals you’re going to have to create some new habits. If only it was as easy as bottling up your good intentions and writing down some goals. It wasn’t so easy for me.

BABY STEP #1: Understand Your Current Habits

Are you even aware of how, why and what you eat? That’s really the first step. I suggest keeping a journal of not only what you eat but when you eat it and how you’re feeling before you eat. Beginning to see the patterns around your eating is an absolutely critical part of being able to change them.

Over the past several months, I have completely changed my outlook on getting fit and it is all based around a few key topics. I have started keeping track of what I eat and it has really made me realize exactly how much I’m eating, how many calories, and what the nutritional value is of everything combined. Tracking my food has really helped me cut out the junk food and occasional snacking because it just isn’t worth the high amount of empty calories.” – Heather M.


BABY STEP #2: Start Small

Imagine how just one small action can lead you to success.

My terrible habits were so deeply ingrained in me they felt automatic. Choosing comfort foods on a bad day almost didn’t feel like a choice, it had become instinct. So if our habits have become automatic, how can we possibly make new ones?

If you’re living on microwave popcorn, PopTarts and Taco Bell, declaring that you are cutting out all processed foods might be a big leap. Or if aren’t exercising at all, saying that you’ll exercise 1 hour 6 daysa week is probably more than your body is ready for to start. These are great long-term goals but they might not be the most feasible starting point.

Take an honest look at your lifestyle and identify one, small, meaningful area for change. Just one!

One change I have made early on was avoiding processed foods before 10am. It removed the pressure to be perfect all day but it started me out on the right foot and it was easy to build upon once I got comfortable.

If incorporating physical activity is important to you, commit to stretching for 5 minutes first thing in the morning or to taking the stairs at work. This isn’t a race and taking on more than you’re ready to handle is a fast way to fail and get frustrated.

What’s ONE Small Change you can tackle today to reach your goals?


BABY STEP #3: Focus On One Thing At A Time

I’m definitely guilty of feeling a surge of motivation and creating a detailed plan as it relates to my goals: exercise daily, eat clean, spend more time with my boys, journal daily, hold more discovery calls, spend more time with friends, etc.

When you’re ready for a change in our life, you’re ready to change it all, right? That’s totally how I roll. However, you’ll be far more successful if you focus on just one thing at a time. Make it part of your life, invest your energy in making it an effortless habit and then tackle the rest, one at a time.

Focusing on one thing at a time is good in any application. It helps you not feel overwhelmed, gives you a sense of control and accomplishment. That makes it easier to try a new goal. Ex. I stopped alcohol during the week. Once I was used to that, I tackled sweets. I allowed myself as many healthy carbs as I wanted. Now that I have sweets under control, I’m limiting my carbs to 2 servings a day.” -Holly S.

Most of us claim to be wonderful multi-taskers but your focus is finite and if you want to master lasting changes, take it one by one.

When you identify one small change and consistently practice it, soon it will be an effortless habit just like brushing your teeth or starting your day with a cup of coffee. The process, however, takes focus and commitment. When you buckle down and focus, you’ll soon be ready to take on more and before you know it, you’ll be well on your way to person you want to be

BABY STEP #4: Practice Makes Progress

It’s pretty easy to stick to a new routine for a day or two but for lasting fat loss your new habits have to become a part of your everyday life. When I started my weight loss journey I had such a long road ahead and found success by breaking up the necessary lifestyle changes into small, manageable adjustments.

Once you’ve decided on the one small step you are going to take to reach your goals, practice it at every opportunity. When you come up against a roadblock, embrace it with the opportunity for practice. That one step towards your goal won’t always be effortless. It will be something you need to work on.

We need to be consistent when it’s NOT easy. That takes practice. When things get hard, don’t throw in the towel and give up on your new habit, take advantage of that opportunity to practice your habit. It’s going to take constant practice and commitment to overcome obstacles. Don’t get frustrated. Look for those changes to practice and make progress. Eventually it will become a no-brainer habit.

BABY STEP #5: Commit to Holding Yourself to a High Standard.

We can be own own greatest enemy or our own greatest ally. We can be very effective excuse-makers.

Commit to living up to the potential you know you have. Don’t give in and don’t give up. Push yourself and expect consistent proactive.

You don’t have to be perfect but you do have to be consistent. Creating new habits is easy, until it’s not. That when you need to keep pushing through and not allow yourself to give up or more on. No one can do it for you. Hold yourself to the standards you know you are capable of.



© 2018 Fit and Fabulous with Tiffany, LLC. All rights reserved