Tiny Habits = Big Results
I’ve been making small changes in my life in a big way lately. It seems many of my life goals and passions are being stopped by 2 simple things: fear and behavior change.
My fiercely creative spirit will not stop pushing me to write and create; the inkling is always there.
The problem is with the layers and layers of hidden fear and the heavy lifting work of DOING something different.
Today I want to share with you a small behavior change that’s helped me immensely.
It’s about breakfast.
I want to take you through the thought process first:
For one, I try to avoid eating cereal for breakfast because I get hungry quickly after, and most cereals and NOT whole grain and they all have added sugar. My body craves a high fat, high protein breakfast, so I would prefer eggs any day.
The other thing I noticed was that if I ate citrus fruit for breakfast, I would have a great bowel movement that morning. (This is an ongoing thing for me.)
AND I read great things about eating 30 grams of protein for breakfast, mainly for weight loss. (cruise belly)
AND ALSO I have been experimenting with vegetarianism, and that caused me to eat too much carbs, not enough protein, and lose my muscle mass. (I will discuss this in more detail later. )
Finally, I decided that since I usually end up eating the same things all the time anyway, why waste time DECIDING what to eat for breakfast every day? I’ll just decide once, and then eat the same thing daily.
SO! I decided to make one single change to my routine: I would eat the same breakfast every day. It would consist of 1-2 servings of citrus fruit and a protein drink with 30 grams of protein.
Results?
- I stopped thinking about what I should eat for breakfast every day! (This is big for me.)
- I’ve lost the belly fat I put on during our last cruise (family vacation!)
- My bowel movements have gotten AMAZING.
- I still get hungry mid-morning, so I plan to eat fruit, nuts, or even Ezekiel bread with some nut butter or Kefir on it. I shoot for some healthy fats.
- I don’t crave meat or eggs because I get my protein in the morning.
- I have more energy in the morning.
The key to this is that it’s one single behavior change; you could even strip it down and just do the 30 grams of protein, without the citrus fruit. For me, the citrus came naturally. Or you could just eat citrus fruit for breakfast! You’ll feel amazing. Just don’t combine it with cereal.
Make it easy to win! Pick one single thing, and do it!
This is the protein I’ve been using, but it’s a bit too sweet. Use whatever protein you want; even egg whites works. It doesn’t matter what- just pick something and do it. You can always adjust later.
The key to lasting behavior change is picking one tiny thing at a time. Make it easy on yourself.
What’s the one thing you are going to add to your diet, that you will eat three times this week, to eat better and feel healthier? Reply below!
Love,
Dr. Moses.
Please sign up above or below, but not both! Thank you!
