Let’s Consider Incremental Health Changes | DFS 288

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Welcome to destined for success. I'm your

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host Jennifer Takagi. And in this episode, let's consider

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incremental health changes. Last week's episode was Alicia

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mazari. Anderson, and she was sharing with us the importance

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of discovering the genetic root causes of health challenges. And

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a lot of that is tied to the foods that we eat. But how are

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you going to approach this? I watched people approach their

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their dietary needs in very drastic ways. People will decide

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to that they have to be all keto all the time, or all low carb

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all the time. Or they cut out all the fat. Years ago, I know

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of a couple who cut pretty much all fats out of their diet, and

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they started having all kinds of health issues, because you need

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some fat in your diet. So like, how do you do this? What's

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what's the first approach? If you've been following me for a

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while, you know, I'm really big on incremental changes. And

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Alicia talked about that last week also is make incremental

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changes. So when you see somebody go on a very strict

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diet and exercise plan, which I've seen a lot of that people

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lose a lot of weight, 75 100 pounds, they look amazing. But

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as soon as they go off that strict strict stringent diet

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plan, then they quit exercising, then the weight comes back on.

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And before they know it, they now weigh more than they did

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before they ever even started the diet. And I believe that's

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because people get really caught up into a routine that is not

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sustainable. So the question becomes, what's the one thing

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that if you adjusted in your eating plan would make the

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biggest difference? So for some people, it's just planning out

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their menus, if they know what they're gonna have. They can

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plan for those splurges they can plan for the desserts. A lot of

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people like doing that plan it all out. Well, how do you plan

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it out? Well, the first thing you could do is decide what kind

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of eating plan you want to go on. Do you want to just watch

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your calories? Do you want to watch fat intake? Or do you want

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to go on something like keto paleo or South Beach type diet,

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where it's more protein, lower carb, you can do some research

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on that. And instead of getting totally caught up in reading and

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researching everything there is out there and spending a month

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on that. Pick one and go pick one and go try it for a month,

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see what happens. See what happens. Another thing you can

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do is decide what you want to add more of in your diet. For

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me, it's a really big deal if I add more fruits and vegetables

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to my diet, because they're not really a big thing for me as in,

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I don't really care for him that much. So if I add more fruits

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and vegetables to my diet, I'm automatically doing something

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better for myself because I'm adding those in. So do you need

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to add something in or take something out? Let's be real

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about it. You know what you're over indulging in? It's not

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rocket science, you know what it is? So just pick a plan and go

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pick a plan and go. So let's let's look at the 12 minute

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increments. You know, I've got the book 12 minutes to success

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reach your goals in 12 minute increments. What if you spent 12

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minutes putting together your grocery list for whatever eating

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plan you want to do? What if you spent 12 minutes putting that

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together? Then you drive to the grocery store. If you only get

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what's on that list, you can probably make it to the checkout

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stand in 12 minutes. Because you're not going up and down

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every aisle and browsing and debating and contemplating and

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considering because you already did the pre work. You did the

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pre work and you planned out what your menus were going to

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be. Then spend 12 minutes prepping the food. Maybe you

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bought carrots and you're going to have several dishes

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throughout the week that have carrots in it. What have you

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spent 12 minutes prepping those carrots. And so they're ready to

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go for every meal that you needed them in. Break it down,

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make it something smaller. And just be sure that you're doing

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something that is sustainable for you. I know people who will

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say I'm going to start going to the gym every day and I'm going

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to work out for an hour. Is that sustainable? It's sustainable

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for somebody who's really big into fitness and workout and

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like their trainers and that's their world but for a A lot of

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people, that's not reasonable. I've had quite a few clients

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lately. Their goal is to just make it to the gym and do one

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thing for 12 minutes whether it was the treadmill, the step,

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Stairmaster, what's that other thing called the elliptical. And

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they just did it for 12 minutes and then went home. Or once they

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got started and did their 12 minutes, then they were able to

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even go further and do it for longer. Break whatever you're

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doing into smaller, incremental pieces, and it won't be so

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overwhelming. Losing a bunch of weight takes time. It doesn't

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happen overnight. But you can start seeing shifts immediately.

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give up alcohol for two weeks and see what happens. There's

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going to be some water weight loss in there. I'm just sure of

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it from personal experience. Sometimes you don't snack as

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much if you're not having beers or wine every day. Just pick the

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one thing don't try to wipe out your whole entire kitchen, your

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whole entire environment, pick the one thing that's going to

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make the biggest difference, and then find ways to implement that

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change into your daily life. You do need to know where your food

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comes from. You do need to eat healthy food. But for all of us,

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it may not be possible to throw out every single thing in the

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house and start over life is meant to be living lived. And

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it's for the living and to enjoy what's out there for us. Pick

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the one thing what's the one thing you want to do to make the

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biggest change in your life? I'm Jennifer Takagi and I look

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forward to connecting with you soon