Making changes to your nutrition can feel overwhelming, especially when the temptation is to go all-in—cut out sugar, ban carbs, or completely overhaul your diet overnight. But here’s the problem: that extreme approach often backfires. It works for a few days, maybe a couple of weeks, but soon, old habits creep back in, and the cycle starts over.
This is called the All or Nothing Trap—and it’s time to break free from it.
Step 1: Start Small and Simple
Instead of trying to change everything at once, focus on one easy, sustainable habit. Here are a few ideas:
✅ Drink an extra glass of water every morning ✅ Add one serving of vegetables to lunch or dinner ✅ Swap one sugary drink for a lower-sugar alternative ✅ Eat protein at every meal to stay full longer
Pick one of these habits (or something similar) and stick with it for a week or two before adding another.
Step 2: Celebrate Small Wins
Progress isn’t just about hitting big milestones—it’s about acknowledging the small victories that build momentum. Celebrate when:
🎉 You choose a healthier option at a restaurant 🎉 You meal-prep even one meal for the week 🎉 You notice an energy boost from better food choices
Each win, no matter how small, keeps you motivated and moving forward.
Step 3: Build Over Time
Once your first habit feels effortless, layer on another. Over weeks and months, these habits add up, creating sustainable, long-term change.
Here’s an example of how small steps stack:
📌 Week 1-2: Add a serving of veggies to lunch daily
📌 Week 3-4: Increase water intake by one glass per day
📌 Week 5-6: Prep a balanced breakfast instead of grabbing something processed
📌 Week 7-8: Swap one takeout meal per week for a homemade meal
By the end of a year, these small changes will have transformed your nutrition—and your health.
Step 4: Meet Yourself Where You’re At
Not every day will be perfect, and that’s okay. Life happens. The key is to adjust, not quit. If one habit slips, pick it back up the next day. Progress isn’t about perfection—it’s about consistency over time.
Your Challenge: One Change, One Week
What’s one simple change you can commit to this week? Pick it, stick with it, and let’s see where you are in a year. Because real progress doesn’t come from drastic changes—it comes from small, consistent wins that add up to something amazing.
Let us know your first habit change in the comments or shoot us a message—we’d love to cheer you on!
Looking for a few FREE Nutrition Focused resources, check them out here: https://earnedfitnesssd.com/free-resources/
