We recently talked about how to start a new habit in our last blog post. Now, let’s explore how to make new habits stick by making them easy and fun. These insights come from excerpts in my new book, Happy Life at a Healthy Weight: Creating a Shame-Free Healthy Relationship with Food and Life.
Michelle’s New Habit
Michelle, one of my clients, started off strong. Then she had a series of life events that made her forget why her weight loss journey mattered. She began to slip after a holiday visit to her family. She fell back into an old habit of eating dinner in front of the TV. She found herself mindlessly snacking from the moment she turned on the TV until bedtime.
Repeating this cycle every night, Michelle felt ashamed as she began regaining the weight she had just lost. Her knees began to ache again. We worked together to understand why she had returned to old habits and identify an alternative solution.
With this new awareness, she changed her unhealthy habit and found a simple way to make it easier. She decided to prepare healthier meals again. She sat down at the dinner table at 6:30 p.m. By linking her new routine to a set location and time, she made it easier to follow through.
A surprising bonus? Her son sat down with her. They enjoyed meaningful conversations, which made the experience more rewarding. The key to this change was that she broke the automatic habit of eating in front of the TV and replaced it with a healthier routine.
How to Stick with Good Habits by Making Them Easy and Fun
It can be a challenge to keep up new, healthy habits because old patterns are deeply ingrained, making change difficult. What can you do to stay on track? The key is to make new habits enjoyable—so they don’t feel like a chore.
How to Make Tracking Fun
The number one practice for weight loss success is tracking what you eat and drink. The easiest and quickest way to eat intentionally is to use an app for tracking. just five minutes a day, tracking helps you stay aware of your food choices and remain accountable.
But tracking doesn’t have to feel like a task! You can make it fun by turning it into a daily challenge.
- Log your meals and check off each day completed—seeing progress builds motivation.
- Create a simple goal sheet to track your success.
- Celebrate small wins—every positive choice counts!
Even if you miss a day, don’t be discouraged. The important thing is to get back on track.
Daphne, one of my clients, shared: “I’m in competition with myself, and that’s why I record my accomplishments each day. It helps me feel good about the walk I took and my food choices.”
Reflection Questions
- Once you’ve chosen a habit to change, ask yourself:
“How can I turn this intention into consistent action that supports my weight loss journey?” - How can I make this new habit stick by making it easy to remember and fun to do?
Want to dive deeper? Check out our last blog post: How to Start Making Healthier Decisions Consistently This Year
How to Get Started Now?
Want to discover your biggest obstacles to weight loss success? Take my interactive quiz to identify your top Inner Roadblocks and learn the first steps to overcome them: Take the Roadblock Quiz
With love and joy,
Kay
Kay Loughrey, MPH, RDN, LDN Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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