In our culture of instant gratification, we are conditioned to believe that great effort over small periods of time yield similar benefits to moderate, gradual effort. Not only does this method rarely work, it is also discouraging and unpleasant. Try these five small changes that, when done consistently, are manageable and effective.
1. Stretch for 10 minutes every day. This is an easy way to create a daily habit, doing something that is comfortable and beneficial. Stretching is pleasant, and will help increase fitness awareness every day.
2. Read nutritional labels. You're already at the grocery store; spend an extra 10 seconds learning about the foods that you will be putting into your body. We generally know what is good for us or not, but understanding the magnitude is important. i.e.: skim milk has about 14g of simple sugar per cup...you might be pouring a snickers bar into your coffee every morning.
3. Establish short-term goals. Long-term goals are easier to envision, but take time. Start by planning out your next two workouts...then do them.
4. Protein and vegetables for dinner. Skip the simple carbs and starches with your dinner. Fats, proteins and fibrous vegetables don't spike our insulin levels (the hormone that causes us to store energy). Our last meal of the day is usually the most aberrant meal, so start there.
5. Don't punish yourself for the past. You cannot change what you did yesterday, so let it go. Guilt is the enemy of any long-term project and failure is a huge component of success. You will make mistakes on your journey, but you also will succeed.
Fitness is a marathon, not a sprint.