Weight loss journeys take time. In order to be sustainable, the changes you make to lead to weight loss must be rooted deep in your values. Building healthy foundations is a process that doesn’t include shortcuts. It does, however, offer many benefits and each small step builds on the next to bring you closer to your goals. Here are five first steps if you know you want to make changes. Choose one area to focus on, and then build on your successes to move into other areas as well. 

 Five First Steps

1. Change your mind

To change your life, you must first change your mind. A weight loss journey anchored in health and worth will be sustainable in the long run. Small shifts in thinking can generate huge changes. Instead of “I’m so tired,” try, “I rest and fuel my body for energy.” Instead of “It’s too hard,” try, “I deserve the health I’m working for.” Instead of “I don’t have time,” try, “I make time for what’s important to me, and my health is important to me.” Journaling to get clear about what you value, affirmations to retrain your brain, and meditation to focus on the present are all tools that can help you change your mind. 

2. Focus on sleep.

Research reveals more and more how vital sleep is to whole body health. It’s not a luxury or an indulgence. Figuring out what you need to ensure that you get consistent, high-quality sleep is literally life-changing. Sleep makes an impact on mental health, immune system response, and metabolism. Establishing a bedtime routine, with consistent bed-times and wake-times, preparing a cool, dark, quiet environment for sleeping, and limiting blue-light emitting devices at least an hour before sleep are things to think about if you are focusing on sleep. 

3. Hydrate for health.

Water is great for weight loss! Every cell in the body needs water to function properly. Proper hydration suppresses appetite. It aids in digestion and helps reduce bloat and tiredness after meals. Having enough water during the day helps your body avoid retaining water. People often mistake thirst for hunger. Reaching for a drink first helps you identify what you need. It flushes toxins from your system. Simply replacing your other beverages with water can be a great first step. 

4. Eat for fuel.

The vitality and energy your body creates when you fuel it with what it needs empowers you to live your life the way you want. The short-term cravings and quick fixes of convenience foods leave you tired and depleted. Finding ways to enjoy healthy and nutritious foods will pay huge dividends in terms of your energy levels. Taking the one single step of cutting out added sugars will make an impact on your health in multiple ways. Dr. Kiernan’s e-cookbook, Eating on Purpose, is full of healthy recipes, techniques, and tips, and includes chapters on sleep, hydration, movement, and stress management as well. 

5. Move for joy.

Liberate your view of exercise. If you hear the word exercise and think of drudgery, shift your mindset around movement. Our bodies are made to move, and one of the biggest benefits of exercise is in our mental health. Exercise produces neurochemicals that promote brain cell repair. It improves memory. It lengthens attention span and boosts your decision making skills. It promotes the growth of new nerve cells and blood vessels in the brain. It enhances your multi-tasking and planning abilities. It doesn’t have to involve heavy weights, skin-tight clothes, or sweat pouring down your face. You can just lace up your sneakers and take a walk. You can do 20 pushups against the bathroom counter in the morning. You can do 10 squats after you use the bathroom. You can take a quick stretch break after sitting for thirty minutes. Each movement “snack” counts towards your daily total, and each one benefits you. 

A supportive community can make all the difference when it comes to sustaining healthy lifestyle changes in the long run. Your can join the Tribe for online support, tips, and encouragement, or opt for one-on-one personalized support in TruBalance offices. All offices are equipped for virtual appointments.

No matter what you choose, know that first steps count. They form the beginning of your journey. They change your direction. You are worth it and you can do this!