Have you ever tried to lose weight, gain muscle, add some new habits, quit bad ones, exercise more and meet all your goals at once. To me, that’s overwhelming!
When I first started my journey to better health in 2007, I felt like I had to change everything at once—my eating habits, exercise routine, sleep, and even my mindset. It seemed overwhelming and unattainable.
For years, work and family responsibilities had been my top priority. Once my kids were grown and off to college, I suddenly had the space to focus on myself, but I wasn’t sure where to begin.
Finding Structure and Accountability
One of my first steps was joining Weight Watchers. Looking back, I think the real benefit wasn’t about counting points—it was the consistency of showing up for weekly meetings and tracking what I was eating. That structure gave me accountability. Still, each small change felt like a challenge, and some changes were harder than others. No one ever said that changing habits is easy
Over time, persistence paid off. I eventually reached my goals, and now I focus on maintaining and continuing to improve my health. These days, instead of trying to overhaul everything at once, I take a “one change at a time” approach. I’ve learned that piling on too many new habits usually leads to burnout.
For example, I’ve been experimenting with reducing butter in my meals. My swaps include homemade hummus, cream cheese, or even extra virgin olive oil. Each option has its pros and cons—flavor, texture, calories, nutrition, and convenience all play a role. Some swaps stick; others don’t. And that’s okay
In the beginning, my biggest focus was cutting back on pizza, pasta, and fried foods at dinner. Now, I rely on tools like the MyFitnessPal app, which helps me track what I eat in terms of meals and calories. More importantly to me it helps me measure and track macros (protein, carbohydrates and fats), water intake, and portion sizes. Paying attention to balance, rather than restriction, has helped me to stay consistent, feel more in control, less deprived and stay with it.
Small Changes Add Up
One of the most important lessons I’ve learned is that food changes don’t have to be drastic. In fact, to me small changes over time are better. I’m trying to build sustainable habits that fit my lifestyle. I find that the key is experimenting, finding what feels good, and continue with the changes that support long-term health.
One of my long term goals is to be fit and strong. To me, it means having muscle and stamina.
Eating enough protein is important to maintain muscle. We’ve published a lot about eating enough protein and the effects of muscle loss as we age. Research shows that our needs increase as we age to help maintain muscle mass and strength. The right amount depends on activity level, size, and overall health. (Here’s a helpful resource from Harvard Health on muscle loss and protein needs in older adults. National Institute of Health published a study of Dietary Protein in older adults.)
How much protein do I eat? Currently based on my height, weight, health and activity level, I’m finding that 72-75 grams of protein feels right. I used to eat more, I used to eat less. When I workout more, I find I need more.
How do you approach making changes?. Do you do baby steps like me? Or are you more likely to go cold turkey, rip the bandaid off and make a big change? Please leave a message in the comments below.
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