One of our main wellness categories is food and nutrition. While there is a lot of “information” out there about what is the best way to eat (and we talk about that on this site as well) there is one aspect of dietary change not discussed nearly as much.
Almost everything you read or hear about diet is about what to do, not about how to do it.
Behavior change is its own science, with its own methods and research. So, in this thread of posts we will discuss how to make changes that you may even already know you’d be better off making.
We’ll start in this intro post with Behavior Change Tip 1:
Don’t be afraid to be gradual.
Remember, it’s better to be a little slower and make changes you won’t constantly “rebound” from but rather will happily keep for the long term.
True story: I was discussing nutrition with a woman who, at the time, had a husband and 2 kids at home for whom she cooked every day. They were big pasta eaters and, in her quest to help them all lose a little weight, she said maybe they shouldn’t eat so much pasta.
Among other things, I suggested switching to whole wheat pasta. (It’s much healthier.)
She came back the next week to say she tried it, and none of her family members wanted to eat it.
So, I gave her the gradual method. I said, the next time you make pasta, use your regular pasta, and put in just 5% whole wheat. Do that several times (or as many as needed!)
Then, add another 5% whole wheat for a period of time. Continue this way, in whatever time frame works.
Bottom line: 3 months later the family was eating all their pasta whole wheat and no one minded any more.
In the course of a lifetime, if a change doesn’t have to be immediate, 3 months is not too long to make a healthy, lasting change– that you end up liking.