As I watched people struggle to try to lose weight or change their diet in order to regain their health, I have observed the 98% rule over and over again: 98% of people who diet will gain back the weight and more. Usually in 6-12 months. I became curious about what it takes to be among the 2% who actually do succeed.
So I started talking to people who had succeeded and those who had failed, experts and regular folks, and I started researching how to make lasting change: I read every book and research study I could find! I discovered that there are several key elements necessary in order for change to occur and to stick; I call them “The Five Secrets of Change.”
While all five are required for most people to make lasting change, you can really begin to move the needle immediately with Change Secret #1. In this first of five parts series on making lasting change, we’re going to focus on making your changes small. You may have heard people talk about small steps before but there is a powerful scientific reason why small is the way to go: successful change has to be small because our brains are actually hard-wired to resist big changes.
Even though we may eally want to make a big change, we feel ready for it and our desire is strong, our brains perceive large changes as stress. The definition of stress is a perceived threat, real or imaginary. It doesn’t matter to the brain if it’s true or if it’s a real threat: the brain sees it the same way in either instance. Our brains will try to protect us and make us feel safe and comfortable again by bringing us back to where we were before, where it felt safe.
It’s actually been seen on MRI scans. Studies have shown that a part of the brain known as the amygdala, which controls our stress response, becomes activated if a patient is asked to make a big change. When scientists suggest something that represents a significant change in behavior or routine, such as losing 10+ pounds or changing jobs, the amygdala fires up and engages. It begins to try to bring you back to homeostasis, or the place where you feel more comfortable, by eliminating the stressor.
When patients were asked to make a smaller change, such as drinking more water or eating out less, the amygdala remained dormant and did not resist. The amygdala did not perceive the smaller goal to be a threat so there was no need to try to interfere and change the behavior.
So when you try a new exercise program and all of a sudden you think maybe I’ll skip the gym today, it’s not about willpower or being weak: your brain may actually be trying to alter your behavior to keep you in the safe comfortable place you were before where it is not stressful.
A study published in the Annals of Behavioral Medicine concluded that participants who made one small, potentially permanent change in either their physical activity or their food choices, lost more than twice as much belly fat, 2 1/2 more inches off their waistlines, and about 4 times more weight than those who tried traditional calorie restriction plans or physical activity guidelines. The successful changes were very small such walking 5 more minutes a day or drinking one less soda per day.
In my audio course launching in January called Finally Make It Happen, we look at how to break down your change goals into small action steps that fit easily into your life. We follow a unique prioritization process to get at where you should start and then we map out how to move forward step by step.
But you don’t have to take my course or wait another day to start making lasting change! You can begin today by choosing a small steps toward your goal and beginning with just one step at a time until it has become a new habit.
Study after study has shown that small changes are the most effective way to achieve long-term success, but we continue to want to take on too much too soon or make big, hard changes to get results faster. We’re setting ourselves up to fail because we cannot outsmart our own brains; they are only trying to keep us safe and comfortable by doing what they think we want.
It may be common sense and you may have heard it before, but as you know, common sense is not always common practice! Making small changes is the first secret to successful lasting change. Choose one small step that you can take today and you’ll be on your way to Finally Make It Happen. You can read about the other 4 secrets to making lasting change at www.nehealthadvisory.com.
To your wellness and health: your true wealth!
Inger
Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal. Learn more about Inger and receive her free bestselling ebook What Your Doctor Isn’t Telling You at www.ingerpols.com/freegifts
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