Can small changes really make a big difference?

[saywhuuut]

I’ve been trying and failing to lose weight for years. And to generally live healthier too. I’m approaching 40 and recognise that my poor diet, lack of exercise and vices such as drinking too much and vaping are not going to stand me in good stead for the coming years. My problem is when I’ve tried to do it before I’ve thrown myself in too hard and set challenges that felt too much then threw in the towel relatively quickly.

So I’m trying to gradually introduce small changes that don’t really require too much thought or sacrifice. I’ve started walking on my lunch break. I’m trying to have healthier breakfasts and have bought some protein powder to add to drinks and snacks. I’m trying to drink more water and bought one of those cups with the measuring lines on. Tonight we had a takeaway (Saturday tradition) but I ordered thin crust dominoes instead of my usual order. I know this might sound ridiculous to some people but I am trying to make healthier choices albeit small ones. The scales say I’ve lost half a stone in the last month so I guess it must be working and it makes me think that slow and steady probably does win the race. But is it enough? I’d love to know what small changes worked for other people that I can try out.

Yes read the book atomic habits, it’s all about making small changes to your life.

It's a great start. As these things become habits you'll be able to include more stuff. The good thing about doing it like this is it's more sustainable.

Yes this is what I think but then equally I’m thinking ‘you still had a dominoes though’ 😂

I have always associated the things I enjoy (food, booze) with comfort and it’s hard breaking that association in your brain.

It is a great start. But I honestly don’t recommend protein powder unless you are exercising a lot. I would look into the types of food that have high protein- tuna, cottage cheese, chicken etc. and use that to fill you up.
drinking calories isn’t ideal as it won’t fill you up in the long term.

walking on your lunch break is great. Look at the calories in food- I’m not saying to calorie count, but an awareness of calorie dense foods really helped me.
and yes- a thin crust over regular is part of the small changes that will help. Keep going. Don’t go off scale- go off how you feel and how clothes fit. It’s not a race. Just slow and steady

And well done on the half a stone weight loss. I hope that’s spurred you on

Yes but only when they compound. it sounds like that’s what is happening with you so keep it up.

I think a powerful small change is to get more sleep. It’ll help your hormones, reduce hunger and stress, improve your looks and obviously make you less tired.

Could you and DP share a small Domino's and have it with salad next time?
Moderation not all or nothing. 🙂

What's your thinking behind adding protein powder to your food?

That it might fill me up for longer. Just a bit in my overnight oats. I got some clear whey protein to have once a day too in the hope it might replace an afternoon snack.

Yes even taking the steps instead of escalators makes a difference for me

That's the best way to do it.

Most people gained weight gradually over months or years by being subtly surplus to what their body required. That's the most managable way to lose it and keep it off too.

One 30g scoop of protein powder is 115 calories and 21g protein. That is totally fine to have. However a tin of tuna is 110 calories. And is 24.9g protein.

please look at the nutritional information on foods. Look at protein dense foods.
yes you need to account the calories for adding mayonnaise or cottage cheese. But just as a nicer swap instead of processed powder

Smaller plates works for me - it looks a very full plate but must be a fair bit less although my eyes don't seem to see it as less.

This is probably one of the best things to do OP. Small steps and introducing new habits makes it much easier to stick with in the long run and it almost becomes automatic rather than a conscious chore. Slow and steady does win the race I promise. I’ve been there!