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. It’s not about doing one hundred
sit-ups a day, or getting on the treadmill whenever you have
a free second. In fact, it’s not about any of the total
lifestyle-replacement gimmicks—whether diet, exercise, or
pop psychology—that 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 reality—the reality of what you can do,
the reality of what you want to do, and the reality of what
works. It’s 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 week—and not only are these tasks incredibly doable,
they’re in fact so accessible that it’s 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.
That’s it. And it doesn’t 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,
you’ve removed unhelpful munchies and replaced them with
healthful snacking, you’ve cut down on lethal trans fats
while adding beneficial fat choices, you’ve replaced refined
grains with whole grains, you’re eating more fish and less
red meat, and so forth. Yet you’ve never been forbidden to
eat a single thing: instead of prohibiting entire food
groups, Ellie categorizes foods as Usually, Sometimes,
and Rarely—and now you should be eating more from the
Usually choices, less from the Rarely
category. Furthermore, you’ve integrated physical activity
into your life, and you’ve developed a set of tools to help
you deal with stress—you’re not only eating better, but
you’re also exercising better and feeling better.
The beauty of this program is that none of these
action steps is remotely intimidating, because they’re not a
full immersion into a totally new lifestyle. Instead, it’s a
series of incremental changes—removing bad habits one by
one, while at the same time adding good ones. There’s
nothing to scare you off—on the contrary, here’s a whole
book full of small changes that produce big results.
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