SMALL Habits, BIG Results: The Secret to a Sustainable Healthy Lifestyle


Nov 18, 2024

 by Corey Kissel
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James Clear, in his transformative book Atomic Habits, shares a powerful truth:

“Small habits, when repeated consistently, lead to remarkable results.”

This idea rings especially true for those navigating the frustrating cycle of yo-yo dieting, battling low energy, or feeling stuck in a state of poor physical fitness. Many people fall into the trap of thinking they need a complete lifestyle overhaul to see change. But the truth is, transformation comes not from overnight overhauls but from small, consistent actions.

If you’re struggling to lose weight, regain energy, or feel fit and confident, it’s time to reconsider your approach.

Let’s explore why building small, sustainable habits is the key to improving your health and fitness—and how you can get started TODAY.

The Problem with Quick Fixes and All-or-Nothing Thinking

The health and fitness industry is flooded with quick-fix solutions: crash diets, extreme workout programs, and "magic" supplements promising hard-to-believe results.

While these approaches may deliver short-term wins, they’re rarely sustainable.

For example, crash dieting can lead to weight loss, but it often causes a rebound effect once the diet ends, bringing you back to where you once were, or lleaving you heavier and more discouraged than before.

Similarly, jumping into an intense workout program can lead to burnout or injury, especially if your body isn’t ready for the demands.

These extreme approaches fail because they don’t address the root of the problem: the HABITS that guide your daily decisions.

Why Small Habits Work

Small habits are powerful because they are:

1. Sustainable: They require minimal effort to implement, so they’re easier to stick with over the long term.
2. Compounding: Like interest in a savings account, the effects of small habits accumulate over time, creating massive results.
3. Transformative: Small changes in behavior lead to an identity shift. Instead of someone who’s “trying to get healthy,” you become someone who lives a healthy lifestyle.

The beauty of small habits is that they meet you where you are, no matter your current fitness level or lifestyle.

The Building Blocks of a Healthy Lifestyle

Here are some small, sustainable habits that can make a huge difference in your health, fitness, and overall well-being:

1. Hydration: Drink Half Your Bodyweight in Water (oz.) Each Day

Dehydration can happen quickly if you're not paying attention.  By simply increasing your water intake, you can experience:

  • Improved energy levels
  • Better digestion

Reduced cravings for sugary or processed foods

Start by adding one extra glass of water to your day, and gradually work up to your goal.

2. Nutrition: Eat One Source of Protein at Each Meal

Protein is essential for muscle repair, satiety, and maintaining a healthy metabolism. Unfortunately, many people don’t eat enough of it. Instead of overhauling your diet overnight, focus on this one change:

  • Add a palm-sized portion of lean protein (chicken, fish, tofu, eggs, or legumes) to each meal.

This habit keeps you feeling fuller longer and makes it easier to avoid unhealthy snacks.

3. Movement: Walk 8,000 Steps Each Day

You don’t need to jump into a grueling workout regimen to make healthy changes in. Simply moving more throughout your day can have a profound impact on your health:

  • Reduced Stress
  • Increased calorie burn
  • Mood Improvement

If 8,000 steps feel out of reach, start with 1,000 more than you're currently getting and build each week from there.  

4. Mindset: Write Down 3 Things You’re Grateful For Each Day

Mindset is a critical—and often overlooked—component of a healthy lifestyle. A gratitude practice can:

  • Shift your focus from what’s lacking to what’s abundant
  • Reduce stress and improve mental health
  • Help you stay motivated and positive

This habit takes just a few minutes but can dramatically enhance your perspective and consistency.

The Science Behind Habits

Habits are formed in the brain through a process called cue-routine-reward:

  1. Cue: A trigger that reminds you to perform the habit (e.g., seeing your water bottle on your desk).
  2. Routine: The behavior you want to implement (e.g., drinking water).
  3. Reward: The benefit you feel after completing the habit (e.g., improved energy).

By focusing on small habits, you give your brain time to rewire and make the new behavior automatic.

Overcoming Common Barriers

If building habits is so simple, why do so many people struggle? Let’s tackle some common barriers:

1. All-or-Nothing Thinking

Believing you must do something perfectly—or not at all—sets you up for failure. Instead, aim for progress, not perfection. If you miss a day, don’t quit. Just pick up where you left off.

2. Unrealistic Expectations

Results take time. Trust the process, and focus on consistency rather than immediate outcomes.

3. Lack of Support

Building habits is easier when you have accountability. Share your goals with a friend, join a supportive community, or work with a coach who can guide you.

The Power of Momentum

One of the best things about small habits is that they create momentum. Success in one area of your life spills over into others. For example:

  • Drinking more water improves your energy, which motivates you to walk more.
  • Walking more clears your mind, making it easier to stick to your nutrition goals.
  • Feeling healthier boosts your confidence, which reinforces your commitment to your new habits.

This positive feedback loop is what makes small habits so effective.

Start Your Journey Today

Building a healthy lifestyle doesn’t have to be overwhelming. Here’s how to get started:

  1. Choose One Habit: Pick one habit from the list above that feels manageable.
  2. Start Small: Focus on consistency, not intensity. A small win builds confidence.
  3. Track Your Progress: Use a journal or app to track your habit daily. Seeing your progress reinforces the behavior.
  4. Celebrate Success: Acknowledge your wins, no matter how small. Each step forward is a step toward your goal.

Transforming your identity

The ultimate goal of building healthy habits isn’t just to lose weight or boost energy—it’s to become the type of person who naturally makes healthy choices. As James Clear explains:

“Every action you take is a vote for the type of person you wish to become.”

By drinking water, eating protein, walking, and practicing gratitude, you’re casting votes for a healthier, more energized version of yourself. Over time, these small actions add up to a complete transformation.

Final Thoughts

If you’ve been struggling with yo-yo dieting, low energy, or feeling out of shape, it’s time to stop chasing quick fixes and start focusing on small, sustainable habits. These habits may seem insignificant at first, but with consistency, they will unlock the remarkable results you’ve been seeking.

Your journey to a healthier, happier you begins with one small step. Choose your first habit today and watch how it transforms your life—one day, one action, one habit at a time.

You’ve got this! 💪

If you want a little help along the way, be sure to get registerd for our Officail P3 Training Healthy Habits Challege at the link below, starting on December 1st!

https://p3trainingonline.com/challenge