Small Changes, Big Results: A 12-Week Action Plan to a Better Life

  • Publish Date: 2005-12-27
  • Binding: Paperback
  • Author: Ellie Krieger;Kelly James-Enger

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An easy-to-start, simple-to-maintain, scientifically sound, and eminently usable twelve-week program of small steps on the road to better health

Small Changes, Big Results is not about cutting all the carbohydrates out of your diet. Or replacing every single gram of sugar with omega-3 fatty acids. Its not about doing one hundred sit-ups a day, or getting on the treadmill whenever you have a free second. In fact, its not about any of the total lifestyle-replacement gimmickswhether diet, exercise, or pop psychologythat have swept our culture in recent years, putting untold millions of Americans on the risky roller coaster of success and failure that defines fad diets and programs.

Not here.

Small Changes, Big Results is about realitythe reality of what you can do, the reality of what you want to do, and the reality of what works. Its about introducing a series of small changes each week for three months in the three core areas of diet and nutrition; exercise and fitness; and emotional wellness. For each of the twelve weeks, nutritionist Ellie Krieger introduces a very finite, completely practical action plan for the weekand not only are these tasks incredibly doable, theyre in fact so accessible that its tough not to be inspired.

For example, in Week 1 the nutrition task is merely to go shopping, buy some healthful pantry items, and start keeping track of what you eat; the exercise consists of taking three twenty-minute walks; and the wellness aspect is to do a five-minute breathing exercise. Thats it. And it doesnt really get any harder.

But these small changes do in fact lead to big results. At the end of twelve weeks, a totally unhealthy diet has been overhauled: armed with easy, delicious recipes and tips, youve removed unhelpful munchies and replaced them with healthful snacking, youve cut down on lethal trans fats while adding beneficial fat choices, youve replaced refined grains with whole grains, youre eating more fish and less red meat, and so forth. Yet youve never been forbidden to eat a single thing: instead of prohibiting entire food groups, Ellie categorizes foods as Usually, Sometimes, and Rarelyand now you should be eating more from the Usually choices, less from the Rarely category. Furthermore, youve integrated physical activity into your life, and youve developed a set of tools to help you deal with stressyoure not only eating better, but youre also exercising better and feeling better.

The beauty of this program is that none of these action steps is remotely intimidating, because theyre not a full immersion into a totally new lifestyle. Instead, its a series of incremental changesremoving bad habits one by one, while at the same time adding good ones. Theres nothing to scare you offon the contrary, heres a whole book full of small changes that produce big results.

From the Hardcover edition.

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