If you are struggling to lose weight you know results follow diet and lifestyle changes. However, this means changing your habits. If you typically grab fast food for lunch, are you willing to switch and start packing a well-balanced meal instead? If you usually watch four hours of television daily, are you willing to cut back to three?

People fall into different stages when it comes to their willingness to change habits. We go through five stages when we make a change:

Pre-Contemplation:

You don’t realize there’s a problem and you have no intention of doing anything about it.

Contemplation:

The thought is there in the back of your mind and you realize you need to do something.

Preparation:

You recognize the problem and you are preparing for action, such as rearranging your schedule to go to the gym after work or purchasing a lunch bag and groceries so you can pack a lunch.

Action:

You are done thinking and you have started the change. You are now taking a 20-minute walk after work or you no longer grab fast food for lunch. You have taken action.

Maintenance:

You have continued to take action for six months or longer. You have maintained the healthy new habit. Now, watch out for relapse!

What the Experts Found

A recent study looked into the effectiveness of diet education for family members of hospitalized cardiovascular disease patients. The stages of change questionnaire was used to determine the participant’s readiness to reduce saturated fat intake. Participants were divided into two groups. One group received no education; the other group received special intervention with diet education tailored to each individual’s starting stage of change.

After one year, participants in the special intervention group saw the greatest reductions in cholesterol and saturated fat intake. This group was also less likely to revert to a prior stage of change. For example, they were less likely to go from “maintenance” back to “preparation.”

Why am I sharing this study?

I want you to realize that your success depends on you taking action you are ready for. You will drastically increase your success if you make time to move through the stages rather than jumping into a completely new behavior. Let’s say you know you need to be more active in order to lower your blood pressure. You’ve been thinking about it for awhile. Well, you don’t just suddenly start running five miles everyday; preparation is necessary. Make sure you have running shoes and look at your schedule to see where you’ll make time for activity. Maybe break it down into steps. Start with walking a mile, move up to jogging a mile, and then gradually increase your distance and speed. After you have a plan, take action. Once you’re in action you have to look ahead and determine how you’re going to maintain the new healthy behavior long term.

Changing habits is a process.

To learn more each stage of change, access the Stages of Change questionnaire, and read tips for moving forward, go to http://www.hearthealthmadeeasy.com and get a copy of "How to Make Heart Healthy Changes into Lifelong Habits."

About Lisa Nelson RD:
　
Learn more about Lisa Nelson RD at http://www.reallivingnutrition.com/LisaNelson.aspx. Lisa is also the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at http://www.hearthealthmadeeasy.com/.