How To Make Healthy Changes That Last
How to Make Healthy Changes That Stick
Make Healthier Choices Without the Struggle
Embarking on a journey toward healthier living doesn’t have to be complicated. In fact, simplicity often leads to long-term success. When we attempt too many changes at once, we increase the likelihood of feeling overwhelmed and ultimately reverting to old habits. Instead, focusing on just significantly improves the chances of sustaining them in the long run.
Research on habit formation supports this approach. A study published in the European Journal of Social Psychologyfound that it takes an average of 66 days for a new behavior to become automatic—but the process varies based on the complexity of the change (Lally et al., 2009). Gradual, incremental shifts are far more effective than drastic overhauls that may feel unsustainable.
The Gradual Approach to Eliminating Processed Foods
If your goal is to remove processed foods from your diet—congratulations on taking this impactful step! The key to success is gradual elimination, allowing both your body and mindset to adjust. Processed foods, particularly ultra-processed varieties, contain addictive additives like refined sugars, artificial flavors, and high sodium levels, which can create dependency (Schulte et al., 2015). A sudden removal can be challenging, so phasing them out step by step is a more effective strategy.
How to Approach This Change:
•Start with one meal or snack. Focus on making a single daily meal healthier, choosing nutrient-dense, whole foods that nourish your body.
•Stay excited about the benefits. When planning your meal or snack, remind yourself of the positive outcomes—more energy, improved digestion, and better long-term health.
•Gradually replace other meals. After one week, shift attention to another meal or snack. By the fourth or fifth week, you will have transitioned to a healthier diet without feeling deprived.
This step-by-step method ensures that your new eating habits become enjoyable and sustainable, rather than overwhelming.
Small Steps, Big Impact on Your Health
Adopting a slow and steady approach to lifestyle changes doesn’t just enhance success—it also has measurable health benefits. Studies have linked diets high in processed foods to increased risks of obesity, type 2 diabetes, and cancer(Monteiro et al., 2018). By making small, consistent adjustments, you’ll reduce your disease risk and improve overall well-being without the stress of an abrupt lifestyle overhaul.
The key takeaway? Simplicity and consistency win the race. When you approach healthier living with small, actionable steps, you create lasting habits that support lifelong vitality.
Marinette Smith
Last updated: 3/5/2025
References:
1.Lally et al. (2009) - Habit Formation Study
How are habits formed: Modelling habit formation in the real world
https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674
2.Schulte et al. (2015) - Food Addiction Study
Which foods may be addictive? The roles of processing, fat content, and glycemic load
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0117959
3.Monteiro et al. (2018) - Ultra-Processed Foods & Health Risks
The UN decade of nutrition, the NOVA food classification, and the trouble with ultra-processing