Let’s Consider Incremental Health Changes | DFS 288

Welcome to destined for success. I'm your

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

incremental health changes. Last week's episode was Alicia

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

of discovering the genetic root causes of health challenges. And

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

you going to approach this? I watched people approach their

their dietary needs in very drastic ways. People will decide

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

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

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

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

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

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

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

Alicia talked about that last week also is make incremental

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

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

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

as soon as they go off that strict strict stringent diet

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

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

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

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

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

that if you adjusted in your eating plan would make the

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

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

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

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

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

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

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

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

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

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

researching everything there is out there and spending a month

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

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

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

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

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

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

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

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

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

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

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

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

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

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

minutes putting together your grocery list for whatever eating

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

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

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

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

every aisle and browsing and debating and contemplating and

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

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

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

bought carrots and you're going to have several dishes

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

happen overnight. But you can start seeing shifts immediately.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

forward to connecting with you soon