Small Changes: Big Difference

The Fogg method for making small changes

The Fogg Method is a great example of changing our behavior by means of taking small steps. The theory consists of three elements: motivation, ability, and prompt. When a behavior does not happen, it’s most likely that at least one element is missing (1). This method can be applied to health and nutrition goals. Read through and see how you can apply it to your journey.

• Motivation. By making one or some of these changes, what will you gain?
  • For example: lose weight, feel better, increase your energy, support exercise
    
    
• Prompt. This includes reminders to help you stick to a change. 
  • Say for instance you want to start drinking more water. Placing a cup next to your bed, will be a visual prompt to remind you to drink it first thing in the morning.

• Ability. Break down your goal into small, very manageable tasks such as the examples following below.

Small changes: big difference

Have you ever heard of the phrase, “one step at a time”? Making a change or reaching a goal is all about keeping up with the little shifts. Our nutritionist compiled some easy ways to change eating habits in order to have a big impact on health. Keep in mind that these are just suggestions. It’s up to you to decide which goal and tasks are right for you!

Fuel up with fruit or veg 

A diet rich in fresh fruits and vegetables has been shown to help reduce disease. In fact, one study found that for every extra fruit or vegetable serving per day, there was almost a 5% decreased risk of heart disease (2). So what does this mean in terms of a small change?

• Add one serving of fruit or vegetable per day. 

Learn more about how to incorporate them into your meal plan here: How To Build Healthy Habits Eating Fruits And Vegetables.

Get active for 10 minutes 

The recommendation for exercise is two days a week of strength training and 150 minutes of moderate intensity aerobic activity (3). But you may not always be able to hit this mark. Starting with just 10 minutes a day can have some benefits. It has been shown to help decrease the risk of mortality (4). Remember that 10 minutes is always more than no minutes.

• Add 10 minutes of activity per day such as walking, biking, dancing, or jogging. 

Choose whole grain vs. refined 

Whole grains contain the entire grain whereas refined grains have the nutrient and fiber-containing brain removed (5). Eating more whole grains has been shown to play an important role in lowering the risk of chronic diseases including heart diabetes, diabetes, and cancer (6). It also helps manage weight by helping us feel more satisfied and improves gut health. 

• Swap at least one refined grain (white flour, white rice, white bread, white pasta) for a whole grain (whole grain pasta, brown rice, oats, whole grain bread) every day.

Keep nutritious foods on hand 

This one tackles both the prompt and ability of the Fogg Method. That’s because if you keep nutritious foods on hand, you’ll be much more likely to see them and eat them. Having healthy foods on hand can help encourage you to eat better and keep cravings at bay. 

• Keep healthy foods on hand such as whole grains, nuts, beans, oats, frozen vegetables, frozen lean meats. Buy fresh fruits, vegetables, dairy, and protein (eggs, tofu, lean meat) when you go shopping. 

Still not sure which foods are healthiest to eat on your road to making a big change? Check out our wide variety of eating plans and preferences on the Lifesum app.

All of the content and media on Lifesum is created and published for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other health care professional for medical advice.