CREATING a habit is easy – especially a bad one! An overweight person will tell you how simple it was to fall into bad eating habits and put on weight.ย They didnโt even have to think about it! But theyโll also tell you how difficult it is to changeย behaviour, creating healthy habits andlosing weight consistently.
All I seem to hear these days is โpeople need to change their eating habits and eat healthier.โ But if creating healthy habits was that easy, everyone would be doing it and there wouldnโt be an obesity crisis.
So letโs explore the process of creating healthy habits and see whether new eating habits can be formed as easily as they sound!
First of all, how long does creating healthy habits take?
In a study published in the European Journal of Social Psychology, researcher Phillippa Lally from University College London and her team worked out exactly how long creating healthy habits take if they are to last.
The study examined the habits of 96 people over a 12-week period. Each person chose one new habit for the 12 weeks and reported each day on whether or not they did the behaviour and how automatic the behaviour felt.
Some people chose creating a healthy habit like running 15 minutes before dinner while others chose to drink a bottle of water with lunch. The researchers analysed the data to determine how long it took each person to go from starting a new behaviour to automatically doing it.
Hereโs what they discovered:
On average, it takes more than two months before a new behaviour becomes automatic. The exact timing was 66 days. The length of time depends on what youโre trying to achieve, the behaviour, the person and their situation.ย In this study it took anything from 18 to 254 days to create a healthy habit.
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[NOTE: Download Sandra’s free ebookย The Real Secret of Weight Loss That Lastsย for more information and simple, proven ways you can fight back.]
When I first began to study the science of habits I was amazed by how much conscious effort you actually have to put into creating a healthy habit yet researchers have proved that habits account for 40 per cent of our behaviours in any one day.
Understanding how habits work and the secrets of creating healthy habits is really important if you want to take control of your health.
Hereโs a short guide on creating healthy habits:
ONE: Creating healthy habits is about baby steps
Most people get off on the wrong foot by thinking itโs all too hard!ย โIโve got no willpowerโ is the familiar cry! Well pick a thing thatโs really easy to do and doesnโt take much effort.ย For example, drinking more water โ increase it from two glasses to three glasses a day. Or walking โ 50 paces to 100 at first. Or taking the stairs instead of the lift.
TWO: Gently does it!
Start small and gradually improve.ย This is the secret of success!ย A lot of people see the end goal and they freak out.ย If you have 40lbs to lose it can seem like you have a mountain to climb.ย However if you start small and make your first target say 5lbs, your motivation will increase as you go along – making it so much easier to succeed.
Success is a few simple disciplines, practised every day; while failure is simply a few errors of judgement repeated every day โ Jim Rohn
THREE: Break the habit into small daily chunks
If you manage your new habit, so youโre increasing it by a tiny amount every day, then youโre on to a winner. It will be effortless and youโll be surprised how far youโve come when you look back after a couple of months.
FOUR: Don’t panic if you โfall off the wagonโ
Success is never a straight line. People make mistakes. The difference with people who succeed is that they learn from mistakes and get back on track immediately.
Research shows that if you have a temporary lapse, it has no impact on your success. Most successful people build obstacles into their journey so the brain expects them – and then they wonโt come unstuck.
Think about what might happen in your day that is likely to drag you off course. And then youโll easily get back on track.
FIVE: Patience is a virtue when creating healthy habits!
This is perhaps the most important part of all for people who have a lot of weight to lose.ย Your weight didnโt all go on at once and itโs not going to come off at once either.
Plenty of diets will tell you that youโll lose weight overnight.ย Believe me, it isnโt going to happen. Weight is the one thing that requires patience!!
If creating healthy habits seems a bit like hard work then thereโs good news!
Slimpods take all the hard work out of creating healthy eating habits because they does it all for you! And all you have to do is one thing.ย Listen.
[NOTE: Download my free ebookย The Real Secret of Why You Can’t Lose Weightย for more information and five proven ways you can fight back.]
