Changing Your

Habits: Steps to

U.S. DEPARTMENT OF HEALTH

AND HUMAN SERVICES

Better Health

NATIONAL INSTITUTES OF HEALTH

WIN Weight-control Information Network

Do you want to eat healthier or become more active? Change is always

Most Americans have tried to eat healthier or be more physi- possible, and a cally active at some point in their lives. Why, then, do many

of us eat high-fat and high-calorie foods and have such a hard person is never

time fitting in exercise? You may be wondering: is it even pos- too out-of-shape, sible to change your habits?

overweight, or old

The answer is yes! Change is always possible, and a person is

never too out-of-shape, overweight, or old to make healthy to make healthy

changes. changes.

This fact sheet offers strategies to help you improve your eating and physical activity habits. Whether you feel like change

is a world away or just around the corner, the information

here can help you get started.

One Step at a Time

Old habits die hard. If you want to change your habits, you

may find it helpful to make realistic and gradual changes one

step at a time and at your own pace. It is important to think

about what motivates you, what trips you up, and what you

enjoy when it comes to eating and activity habits. There is no

such thing as a “one-size-fits-all” approach.

The first step in developing your personal plan for change is

to figure out where you stand. Many people who are interested in becoming more active or eating healthier foods fall into

one of four “stages” of change. Read on to find the stage that

applies to you now.
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Find your Stage of Change.

“It has crossed my mind.”

The contemplation stage of change is the time

when people are thinking about change and

trying to become more motivated to get started.

You might be in this stage if:

• You have been considering change but

you are not ready to start.

• You believe that your health, energy level,

or overall well-being will improve if you

develop new habits.

• You need to find some extra help to get

going.

• You are not sure how you will overcome

the roadblocks that stand in the way of

success.

“I have made up my mind.”

Preparation is the stage of change when

people become planners and figure out specific ideas that will work for them.

You might be in this stage if:

• You have decided that you are going to

change and you are ready to take action.

• You have set some specific goals that you

would like to meet.

• You have thought about ways that can

help you reach your goals.

• You are getting ready to put your plan

into action and get started soon.

“I am going for it.”

In the action stage, people are acting on their plan

and making the changes they set out to achieve.

You might be in this stage if:

• You have been making eating or physical

activity changes in the last 6 months or so.

• You are adjusting to how it feels to eat

differently or be more active.

• You have been “trouble-shooting” to overcome things that have gotten in the way

of your success.

• You are thinking about more ways you

can keep up, or add to, the changes you

have already made.

“I am in the groove.”

The maintenance stage is when you have

become used to your change and have kept it

up for more than 6 months.

You might be in the maintenance stage if:

• Your change has become a habit. This

means you are being physically active on

most days of the week or making healthful food choices regularly.

• You have found creative ways to keep

going and stick with your routine.

• You have had slip-ups and setbacks but

have been able to get past these snags.

• Your healthy habits are a positive example

for your friends, family, coworkers, or others.
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Learn strategies for change. helpful to ask yourself about the pros (benefits) and cons (drawbacks) of changing your Did you find your stage of change? If so, take a habits. It can be easier to move ahead when look at these stages again, this time with an eye your pros outweigh your cons. Look at the on strategies you can use to get past your road- lists below. Check off statements that you blocks and move on to the next stage. believe are true for you.

The Contemplation Stage If your pros outweigh your cons, you might (“It has crossed my mind.”) be ready to move on to the preparation stage.

It can be hard to make the leap from thinking During this stage, you closely explore your

about change to taking action. It might be barriers and think of ways to overcome them.

Physical Activity...

Pros Cons

Improves my health. Takes too much time.

Reduces my risk for serious health problems. Is boring.

Makes me feel better about myself. Makes me tired.

Makes me stronger. Is too difficult.

Is fun. Costs too much money.

Gives me some time alone. Makes me self-conscious.

Lets me spend time with others. Makes me nervous about my health.

Gives me more energy. Is something I am not good at.

Helps me relax. Is something I do not know how to do.

Helps me maintain a healthy weight. Is hard to do by myself.

Makes me a role model for others. Is for people younger and fitter than me.

_____________________ _____________________

_____________________ _____________________

_____________________ _____________________

Healthy Food Choices...

Pros Cons

Help me feel energetic. Are too expensive.

Improve my health. Do not taste good.

Lower my risk for health problems. Mean giving up foods I love.

Help me lose weight. Make me stand out in my family or workHelp me maintain a healthy weight. place.

Make me feel proud of myself. Are confusing to make.

Are fun to explore. Are difficult to shop for.

Set an example for friends and family. Are not usually available to me.

Taste delicious. Take too much self-control.

_____________________ Are not important.

_____________________ _____________________

_____________________ _____________________

_____________________
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However, it is okay if you have more cons

than pros. Remember that it is best to move at

your own pace. Begin thinking of ways to get

past your drawbacks. Your solutions do not

need to be perfect, but you need to believe

that there are ways to overcome your barriers,

no matter how difficult they may seem.

Think about how the benefits of physical activity

or healthy eating might relate to your personal

life. For example, suppose your blood pressure

is a bit high and you have a parent, sister, or

brother who has heart disease. This means you

are at risk of developing heart disease too. You

may find that it is easier to work out and eat

healthy knowing that it may help you live a

life free of heart disease. In this way your

efforts may mean more to you.

You can learn more about the positive

outcomes of changing your eating and

activity habits from your health care provider.

You may find that knowing more about the

benefits of physical activity and healthy

eating may help you begin to take action.

The Preparation Stage

(“I have made up my mind.”)

If you are in the preparation stage, you are

about to take action. This does not mean taking

big steps. Rather, it means creating your plan for

action and beginning to make small changes.

To get started, look at the list of pros and

cons above. Which pros or cons were true for

you? How can you move past your drawbacks

and emphasize the benefits?

Also, consider these common ways to prepare

yourself:

• Make time.

• Ask friends and family for support.

• Develop a plan.

• Set small goals and rewards.

When you start making changes, track your

progress through a physical activity log or

healthy eating journal. This can help you

identify your strengths, spot areas where you

can improve, and stay on course. You need to

record not only what you did, but how you

felt while doing it—your feelings can play a

role in our habits.

The chart on the next page lists barriers and

solutions common to many people as they begin

changing their habits. Think about these things as

you make your plan. You can keep using these

tips when you actually do spring into action.

The Action Stage (“I am going for it.”)

You are making real changes to your lifestyle,

which is fantastic. To stick with your habits, it is

helpful to assess how you are doing, overcome

your setbacks, and reward yourself for your

hard work and commitment.

Track your progress.

• Review your plan and keep an activity

journal or food diary to track your

progress. Writing down your progress can

be one of your most important tools for

staying on a healthy path. It serves as a

good reminder, helps to keep you focused,

and will help you catch slip-ups. Keeping

a journal is a great way to measure how

close you are to reaching your goals.

Overcome your barriers.

• Problem-solve to “outsmart” your barriers.

In addition to those discussed above,

WIN’s publications Tips to Help You Get

Active and Just Enough for You: About

Food Portions offer tips for overcoming

barriers. Remember to ask a friend or family

member for help when you need it and

always try to plan ahead. For example, if

you know that you will not have time to

continued on page 6
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Barrier Solution

“I don’t have time!” Make your new healthy habit a priority.Whenever

you can, fit in physical activity. Try taking the

stairs or getting off the bus a stop early. Set aside

one grocery shopping day a week, and make

healthy meals that you can freeze and eat later

when you do not have a lot of time to cook.

“It costs too much.” Start a walking group! Walk around the mall

during off-peak hours, find a school track, or go

to a local park. Eat healthfully on a budget by

buying in bulk and opting for frozen or canned

fruits and vegetables. See the WIN publications

listed at the end of this fact sheet for more ideas.

“I can’t make this change alone.” Recruit others to be active with you. That will

help you stay interested and be safe. Also,

consider signing up for a fun exercise class,

like salsa dancing. Get your family or coworkers

on the healthy eating bandwagon. Plan healthy

meals together with your family, or start a healthy

pot-luck once a week at work.

“I don’t like physical activity.” Forget the old notion that being physically

active means playing football or lifting weights

in a gym. You can be active in many ways,

including dancing, walking, ice skating, gardening,

or taking fun fitness classes. The list goes on

and on! Explore options you never thought

about, and stick with what you enjoy.

“I don’t like healthy foods.” Rather than suddenly switching to new foods, find

out how you can make your favorite foods in a

healthy way. For example, you can trim fat from

meats, use applesauce when you bake, and

reduce the amount of butter, sugar, and salt you

cook with. For more information, see the

Additional Resources section of this fact sheet.

“I don’t know enough about it.” Talk to your doctor, a fitness professional, or a

registered dietitian to learn more. You do not

have to be an expert to change your habits. A

few tips and ideas can do wonders!

“I’m not motivated.” Think about your biggest reasons for being healthy.

For example, do you want to be there for your

family, be able to do the things you love without

feeling tired or out of breath, or reduce your health

risks? Think about these things when you want to

quit. Also, try mixing things up to stay interested.
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be physically active after work, go walking with a

coworker at lunch or start your day with an exercise

video. If you tend to snack mindlessly while the television is on, prepare a cup of hot tea to sip instead.

Reward yourself!

• Set rewards to stay motivated. Ideas include new workout

gear, a hot bath, a new hobby, or a new book. While you

should be proud of your progress, keep in mind that a

high-calorie treat or a day off from your exercise routine are

not the best rewards. If negative thoughts creep in, remind

yourself how much good you are doing for your health by

eating healthier and getting more physical activity.

The Maintenance Stage (“I am in the groove.”)

Now that healthy eating or physical activity has become a part

of your routine, you need to keep things interesting, avoid slipups, and find ways to cope with what life throws at you.

Add variety and stay motivated.

• Mix up your routine with new activities, physical activity

buddies, foods, recipes, and rewards.

How do I deal with unexpected setbacks?

• Plan ahead to avoid setbacks. For example, find other

ways to be active in case of bad weather, injury, or other

unusual situations. Think of ways to eat healthfully when

traveling or dining out, like packing healthy snacks while

on the road, or sharing an entrée with a friend in a

restaurant. If you do have a setback, do not give up!

Setbacks happen to everyone. Regroup and focus on

meeting your goal as soon as you can.

Challenge yourself!

• Revisit your goals and think of ways to expand them. For

example, if you are comfortable walking 5 days a week,

consider adding strength training twice a week. If you have

successfully limited your saturated fat intake, try cutting

back on added sugars too.

To stick with your

habits, it is helpful

to assess how you

are doing,

overcome your

setbacks, and

reward yourself

for your hard

work and

commitment.
7

Additional Reading From the Weight-control

Information Network

Better Health and You: Tips for Adults

National Institutes of Health

(NIH) Publication No. 04–4992

Energize Yourself and Your Family

NIH Publication No. 08–4296

Just Enough for You: About Food Portions

NIH Publication No. 03–5287

Tips to Help You Get Active

NIH Publication No. 06–5578

Weight Loss for Life

NIH Publication No. 04–3700

Additional Resources

American Heart Association

Just Move

This website features a free online physical activity tracker.

Internet: http://www.justmove.org

Toll-free: 1–800–242–8721

Centers for Disease Control and Prevention

Stages of Change for Adding Physical Activity Into Your Life

This website offers more information about the Stages of Change.

Internet:

http://www.cdc.gov/nccdphp/dnpa/physical/starting/index.htm

Toll-free: 1–800–311–3435

National Diabetes Education Program

The National Diabetes Education Program website provides

information about diabetes and obesity prevention and control.

Internet: http://www.ndep.nih.gov

Phone: (301) 496–3583

Make your future

a healthy one.

Remember that

eating healthfully

and being physically

active are lifelong

behaviors, not

one-time events.

Always keep an

eye on your efforts

and make adjustments to deal with

the planned and

unplanned changes

in your life.
88

This text is not copyrighted.

WIN encourages unlimited

duplication and distribution

of this fact sheet.

NIH Publication No. 08-6444

May 2008

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and Rena Wing, Ph.D., Professor

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This fact sheet is also available at

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National Heart, Lung, and Blood Institute

Aim for a Healthy Weight

This website includes a “Portion Distortion” quiz and BMI

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Internet:

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