THE one thing you can do to make diet or exercise habits stick

Make Diet or Exercise Habits Stick

As a health coach, I see people all the time who have repeatedly tried the latest diet. They want to slim down, get healthier, have more energy, and feel better. Time after time, they end up quitting after two weeks and can’t make diet or exercise habits stick.

They feel like a failure, like they have no willpower. They are ashamed they can’t stick with it.


If that is you, I’m here to say it doesn’t have to be that way!


Want to know the secret? Want to know THE one thing you can do to make diet or exercise habits stick? 


Cumulative Effect

The secret is taking one, small, manageable, realistic step toward your end goal. In an instant society that isn’t a popular message. But, it takes being consistent with what IS possible for you! To be consistent, you have to do something that works for you and fits into how you do life. Then, once you are doing that one step without much effort or thought, add another step toward your goal. It has a great cumulative effect.


Slow and Steady

Most people have an all or nothing mentality. They jump into a diet full force and it is a shock to their system and is not sustainable. Plus, it is usually a cookie-cutter plan. You are unique. What might have worked for one person, may not be your solution. When it comes to changing how you eat or beginning an exercise regimen, it has to work with your life. And then, slow and steady wins the race. Make small enough changes that you can be consistent with them! Then, add on other changes. Over time, the momentum will build!


TIP: Making healthier substitutions is an incremental way to ease into a new healthier habit and ditch an unhealthy one!

  • Infused water for soda
  • Green smoothie for sugary afternoon snacks
  • Parking farther away and walking versus finding the closest spot
  • Taking the stairs instead of the elevator
  • Choosing a healthy salad versus drive-thru deep-fried chicken or a cheese burger
  • Instead of getting seconds at dinner, taking a few deep breaths, waiting, and starting a new conversation
  • Instead of staying up late scrolling through the internet, read a book or get some needed extra sleep


Remember, even small changes can have a big impact over time.

It is ok if it is a small step! You have to start somewhere!

What small change can you make today? I’d love to hear from you. Post in the comments below or visit me on my Facebook page. Let me know the one small change you are going to make today?


  1. Sherry on June 21, 2019 at 11:35 am

    Love this. The infused water is going to be my first small