Build a Healthier Future - One Step at a Time

The couch beckons, the fast food restaurant seems to call out your name, the elevator doors yawns open - you feel worn out.

Let's face it. You're ready for a change.

Word to the wise: It takes six months for a new habit to take hold. The hardest part is turning your back on your bad habits as they taunt you from every angle. You have to be patient and take it easy on yourself.

Here are some ways to slowly build yourself into a healthy life:

• Stop and look at your life. What is keeping you from being healthier? Is it a lack of time? Do you think you aren't capable enough to make a change?

• Identify your negative thoughts about yourself and stop them. You may not be aware of your thinking and how harmful it may be. Do you call yourself stupid? Beat that thought back by saying, "Everyone makes mistakes, but I am not stupid." Think about things you do well. "I'm good at my job." "I'm a great person."

• Whenever you reach a stumbling block, think of your ultimate goal and the benefits of a healthier life - fitting into a smaller size, having energy to work in the garden or simply feeling better about yourself.

• Forgive yourself. Everyone has setbacks on the road to change. It's normal. It, by no means, says you have failed. Just pick yourself back up the next day. Change is a process.

• Set short-term goals. There's no sense in trying to run when you haven't worked out in years. You may become frustrated or hurt yourself.

• Track your changes. Keeping a log of your exercise and meals day-to-day can be powerful motivators. You can look back and note your progress. This gives you a great chance to make improvements and adjustments. Review your journal every few weeks.

• See each moment as a chance for a change. Meal by meal, workout by workout, change comes with each decision you make.

• Plan how you'll deal with birthday parties or other special occasions. It's okay to indulge in a slice of birthday cake. Forgive yourself and move on.

• Talk to your doctor about your desire to change. Your doctor can give you advice and be your cheerleader.

• Deal with depression. This can be a major problem if you are trying to change. Taking care of it will help you move forward in your plan to rebuild your life.

Making changes may take several tries. The idea is to be forgiving, love yourself and keep your eyes on the prize.

Related Articles Getting Off the Couch Running Low on Exercise? What's Your BMI? It's Important Exercise Q&A: Excuses Don't Help

External Sources American Heart Association American Academy of Family Physicians

This article was reviewed and updated June 2007.

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