We know that making healthy choices can help us feel better and live longer. Maybe you’ve already tried to eat better, get more exercise or sleep, quit smoking, or reduce stress. It’s not easy. But research shows how you can boost your ability to create and sustain a healthy lifestyle.

It’s frustrating to experience setbacks when you’re trying to make healthy changes and reach a goal. The good news is that decades of research show that change is possible, and there are proven strategies you can use to set yourself up for success.

Lots of things you do impact your health and quality of life, now and in the future. You can reduce your risk for the most common, costly, and preventable health problems – such as heart disease, stroke, cancer, type 2 diabetes, and obesity – by making healthy choices.

Know Your Habits

Regular things you do – from brushing your teeth to having a few drinks every night – can become habits. Repetitive behaviours that make you feel good can affect your brain in ways that create habits that may be hard to change. Habits often become automatic – they happen without much thought.

The first step to changing your behaviour is to create an awareness around what you do regularly. Look for patterns in your behaviour and what triggers the unhealthy habits you want to change.

Maybe you eat too much while watching TV or join a friend on smoke breaks even when you don’t want a cigarette. You can develop ways to disrupt those patterns and create new ones. For instance, eat meals with the TV off or join friends for healthy activities, like walk breaks.

Make A Plan

Make a plan that includes small, reasonable goals and specific actions you’ll take to move toward them.

If you walk by the vending machine at work and buy junk food every afternoon, try walking a different way to eliminate that decision and bring healthy snacks from home. Whenever possible, make the healthy choice the easy choice.

Consider what you think you’ll need to be successful. How can you change things around you to support your goals? You might need to stock up on healthy foods, remove temptations, or find a special spot to relax.

Get friends and loved ones involved. Research shows that people’s health behaviours tend to mirror those of their family and friends. Invite them to join you, support you, and help you stay on track.

It’s also important to plan for obstacles. Think about what might derail your best efforts to live healthier. How can you still make healthy choices during unexpected situations, in stressful times, or when tempted by old habits?

Stay On Track

Doing positive things for yourself can feel exciting and rewarding. But there will also be times when you wonder if you can stick with it.

Identify negative thoughts and turn them into realistic, productive ones. Keeping a record can help. You can use a paper journal, computer program, or mobile app to note things like your diet, exercise, stress levels, or sleep patterns. A study of people who lost at least 15kg and kept the weight off for at least a year found that they often tracked their progress closely.

Even when you think you’re about to ‘fall off the wagon,’ hold on, continue to track your behaviour. Sometimes when you feel like you’re failing, you can learn the most.

The more you practice self-control, the better you become at it. You develop the capacity to act and react another way.

Be Patient

Sometimes when you’re trying to adopt healthier habits, other health issues can get in the way.

When you’re really struggling with these behaviours, ask yourself if more is going on. For example, mental health conditions like depression and anxiety can be tied to unhealthy behaviours. A health professional can work with you to address any underlying issues to make change feel easier and to help you be more successful.

You’re never too out of shape, too overweight, or too old to make healthy changes. Try different strategies until you find what works best for you.

Things may not go as planned, and that’s okay, change is a process. What’s most important is to keep moving forward.

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