Tiny Habits, Big Changes: Ditching the Diet Rollercoaster for Good

Ever felt like you're standing at the front door of yet another diet, wondering why you can't seem to step inside and make lasting changes? "I'm not in the right mind-space yet" I can hear myself say. Not feeling motivated is a place many of us know all too well.

Maybe you got to the place where you started. And, it is with a lot of enthusiasm, but somewhere along the way, things fall apart. Why does this happen, and what can you do differently?

One of the most common mistakes people make when embarking on a new diet, especially something like the ketogenic lifestyle, is starting too big. We often believe that simply starting the diet will automatically lead to weight loss. We set lofty goals and expect instant results. But, true behavior change isn't a giant leap; it's a series of smaller, manageable steps.

When we aim for huge, sweeping changes, we often find those changes are fragile. They often rely heavily on motivation. And we all know that motivation comes and goes like the tide. We find ourselves pumped up on week one and completely drained the next. Since we can't count on motivation for our success, the best path toward consistency is to focus on small, easy-to-do behaviors.

If there's one key takeaway I want to share, it's the importance of consistency. The most challenging part of following a lifestyle like keto isn't necessarily the complexity of the diet itself. It's about setting up your life in a way that allows you to consistently chip away at your goals. It's about building habits that stick.

So, why do we keep finding ourselves back at the diet rollercoaster? We want lasting change, right? We want to transform our lives. We want to lose the weight for good! The answer lies in changing our habits. But why is that so hard? What keeps tripping us up and preventing us from moving forward?

Existing habits are deeply ingrained. Think about your morning coffee. You don't give it much thought, and it happens kind of automatically. Then there is the expectations of others and the environments we find ourselves in, which can also make it difficult or it can compliment. These often-overlooked factors play a significant role in our success or failure.

It's not just about the food; it's about the patterns and routines of our lives.

The difference between someone who achieves their weight loss goals with keto and someone who doesn't often comes down to persistence. One person stopped before the job was done, and the other person didn't. Embracing keto and successfully losing weight isn't a sprint; it's a marathon. You're in it for the long haul.

While you might work directly with me for a set period, think of this as more than just a short-term diet. Consider this a lifestyle shift. This isn't something you're just trying for a few weeks "to see if it works." This is about making a lasting change and I hope to teach you habits that you can implement and sustain by yourself long after you've worked with me.

To help you with this shift, I want to share two invaluable resources that have heavily influenced my approach: James Clear's "Atomic Habits" and Dr. BJ Fogg's "Tiny Habits." You'll notice the contrast in titles: Atomic Habits vs. Tiny Habits. Both focus on how small changes can lead to massive results.

Dr. BJ Fogg, a leading expert in behavior and habit change, explains that there are three primary ways people change their behavior:

1. Epiphanies

2. Environment changes, and

3. Taking baby steps.

Epiphanies, or those "aha" moments, are unreliable and rare. Changing your environment is an option, but it's only effective for as long as you can control that environment. The most effective and accessible way to change behavior is by taking baby steps. Anyone can do it, and it's easy to apply once you know how.

Tiny Habits, a framework developed by Dr. Fogg, centers around taking these baby steps. It consists of three main components: an anchor, a tiny behavior, and a reward.

An anchor is an existing routine or event that acts as a trigger for your tiny behavior. A tiny behavior is an incredibly small, easy-to-do action. And a reward is a positive feeling or celebration immediately after completing the tiny behavior.

By focusing on tiny habits, you can build consistency, which is the foundation of lasting change.

Actionable Points:

1. Identify Your Anchor: Think about a daily routine, like brushing your teeth or making your morning coffee. This will be your anchor for a new tiny habit.

2. Choose a Tiny Behavior: Select something incredibly small and easy. For example, instead of "exercise for 30 minutes," start with "do ten squats after brushing my teeth."

3. Celebrate Immediately: After completing your tiny behavior, celebrate! It could be a high five, a smile, or saying "Yes!" out loud. This reinforces the new habit.

4. Focus on Consistency, Not Perfection: Don't worry about doing it perfectly. Just focus on doing it consistently. Even if it's tiny, consistent action adds up over time.

5. Be Patient: Building new habits takes time. Don't get discouraged if you don't see results immediately. Trust the process and keep taking those baby steps.

There was a time when my kids where small and I didn't get to the gym as frequently as I would have liked to. I created the routine of doing air-squats while brushing my teeth, waiting for the coffee machine and any other action where I had to wait for something. You would be surprised to know how many of these "snack-size-squat" exercise bouts one can accumulate in a day.

As cliche as it may sound, remember, it's about progress, not perfection. By embracing tiny habits and focusing on consistency, you can finally step of of the diet rollercoaster and create lasting change in your life.