10 ways to turn your health kick into a habit

Hands up if you’ve tried the latest diet or fitness craze, only to fall back into old habits a week later?

As a dietitian I meet and talk to hundreds of people every year about their health goals and there’s always a recurring theme. Most people know what they should be doing, but don’t know how to make changes last.

Whether it’s weight loss, improved fitness, more sleep or unplugging from your phone, try these simple tips to help set you up for success.

You’ve set yourself a goal, but what’s your true motivation?

If you’re trying to get fit, is it to improve your heart health or feel more energised? Is it to be able to be more active with your kids or keep up with the grandkids?

Ask yourself why it’s important for you to achieve this goal. The more you understand your true motivation, the more likely you are to succeed.

Big goals can feel overwhelming and impossible. And when it all feels too hard, there goes your motivation.

Instead of tackling everything at once, start small.

Research suggests that it can take about 66 days on average for a behaviour to become a habit¹. So, if you’re trying to get more sleep, start by going to bed 30 minutes earlier than usual. Keep your behaviours consistent and soon they’ll become the rule and not the exception.

It can take time to see results in the mirror, on the scale, or in how you feel at the end of every day. Instead of fixating on the end result, make sure to celebrate the healthier behaviours you’re adopting, such as increasing your veggies or spending less time on your phone.

Focus on what you can control to help maintain a positive mindset and help you better achieve your health goals.

If eating better for your overall health is a goal, a little bit of planning can make all the difference. Make healthy, unprocessed foods more convenient and easier to access by batch cooking healthy dinners and having a stash of cut veggies and fruits ready in the fridge. Even if your goal isn’t weight focused, being properly energised for the day can help you concentrate and keep your energy levels stable.

If you know chocolate or wine is your weakness and you want to reduce your intake, try removing it from the house altogether.

If it’s a temptation to crash on the couch instead of hitting the gym, try bypassing home and heading straight to the gym after work, or laying out your gym clothes the night before so it’s easy to get up and go.

Don’t underestimate the power of sleep. It helps repair our body, supports our immune system, and contributes to our emotional stability. Develop a healthy sleep routine where you try and get into bed and rise at similar times each day, avoid blue light from phones and other devices for at least an hour before you want to sleep, and stay away from alcohol and caffeine in the evenings.

Habits can develop without us even realising. It could be that you always open a bottle of wine once the kids are asleep or have a few biscuits with a cup of tea after dinner. Once behaviours become habits we rarely stop to think about if we really need them. Being a bit more conscious about what we eat and drink (and when) can help create healthier behaviours.

While you’re thinking about triggers, think about the barriers that are standing in the way of your goal. If you want to get better sleep but are downing espressos at 6pm, that’s a barrier. If you want to reduce your time on social media, but keep your phone next to your bed, it might be time to move it. Once you’re clear on your obstacles, you can start to work out how to overcome them.

While we might know the difference between healthy and unhealthy types of food, even good options can be bad for your health goals if there’s simply too much on your plate. Portion size is a crucial part of maintaining a well-balanced diet. Check out this handy guide to learn about recommended portion sizes for different foods.

Remember that progress is very rarely a straight line. It can dip up and down, but over time heads in the right direction. It also takes time to reach health goals, so be patient and keep at it. Don’t beat yourself up and make sure you celebrate the small wins. The goal should focus on progress, not perfection.