Fast or slow in making life changes?
fitbethlin
Posts: 162 Member
Do you feel like you do better at adopting a healthy lifestyle when you
(A) Make a lot of changes at once (daily workouts, strict food weighing/counting calories, etc)
or
(B) Make a few small changes that snowball (just worry about logging food for a few weeks, then start slowly cutting back on calories, then start getting more precise on weighing food, etc. or start with 1000 more steps a day, then add one day a week at the gym, then build up)?
I feel like A gets you more results faster and might be the best way for a lot of people to respond when they've finally hit the point where they decide to make a change....but it could lead to burn out. Method B avoids burnout, but you run this risk of giving up because you don't see the results of small changes until you've done them for a lot longer).
(A) Make a lot of changes at once (daily workouts, strict food weighing/counting calories, etc)
or
(B) Make a few small changes that snowball (just worry about logging food for a few weeks, then start slowly cutting back on calories, then start getting more precise on weighing food, etc. or start with 1000 more steps a day, then add one day a week at the gym, then build up)?
I feel like A gets you more results faster and might be the best way for a lot of people to respond when they've finally hit the point where they decide to make a change....but it could lead to burn out. Method B avoids burnout, but you run this risk of giving up because you don't see the results of small changes until you've done them for a lot longer).
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Replies
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In my experience, option A usually results in a fiery crash and burn sooner rather than later. Making lifestyle changes is a process and I've never actually seen someone do a complete 180* overnight with their diet and fitness and have any kind of long term success. Not to mention, people really should pay closer heed to their current fitness levels...going from zero to all the exercise is a really great way to incur injury. Plus, in the beginning, most people don't really know what they're doing...what is actually good and proper nutrition...how to exercise properly and incorporate rest, etc.
I've been here going on 4.5 years and there's always things I'm tweaking and working on in an effort to be a little better than I was yesterday.
ETA: When I first started out I didn't really do anything except for paying attention to portion sizes and logging and hitting my calorie targets...diet wise I was eating the same as I was before. Big results came pretty quickly as I immediately started dropping weight.
From there I made incremental changes to better my nutrition...I reduced the amount of soda I was drinking over the course of several weeks and then cut it out completely save for the couple of sodas I may have over the course of a year. I noticed early on that I was pretty much not even coming close to the recommended servings of fruits and veggies, so I made that a point...I started brown bagging more lunches and eating out less...I started focusing on more lean sourced protein and healthier fats, etc...this all took place over months, it didn't happen overnight and I was not short on results.
Fitness wise I knew I simply needed to get off my *kitten* and move more so I started walking...that was it...just walking every day...eventually I started a C25K program...a few months later I put myself back into the weight room...nine months later I was training for my first sprint triathlon...almost 4.5 years later and I'm an avid cycling enthusiast and have no problem getting out for 30-50 miles rides pretty regularly.
All of this takes time and it's a process of development, not a flip of a switch.9 -
For me it was B. That being said, ultimately I knew I had to renegotiate everything.
Intake was at the top of the list. Logging here allowed me to get a fairly quick handle on that element.
Then I began to work on moving more. One thing led to another and it worked.
I still consider myself a "work-in-progress" though. Always reassessing things and making changes. Never static.
Looking back, for me, doing ALL at once, I would have failed.3 -
slowly worked much better for me
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Lyle McDonald recommends B. He's seen too many women flame out with A.
https://www.youtube.com/watch?v=rLcjhm4-CSg&index=7&list=PLUXvX9BaxgqG9yO5XWB3gA_QshvrrcjVr 2 -
Small changes and big results don't have to be mutually exclusive. Start with the changes that make the biggest impact to get bigger results, then add in the less impactful changes as you progress. Eric Helms nutritional pyramid is a great starting place: Calories>macronutrients>micronutrients>meal timing/frequency/supplements.
I started by just tracking calories. I saw the results on the scale immediately. I later added daily walking - just 20 minutes, and that habit gradually changed to 60+ minutes a day of running and lifting. I refine and change both my eating and activity on a regular basis, constantly tweaking as circumstances and personal preferences change.5 -
I personally made a goal to lose 1/2 a week for a year. I succeeded (and have gone over a little since the 1 year mark). I don't believe that the all or nothing or fast results is always the best way. I know I can eat at or around my 1400 calorie plan while working out 3-4 times per week for 30-40 minutes a session and be happy and at goal weight. Good luck1
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B.
I enjoy participating in athletic events (even though I'm not fast), so I thought I'd start working out again. Then I recognized that I'd perform better if I ate to fuel my training. Heck, if I'm watching what and when I eat, I might as well watch how much I eat too. Hey, I'm losing weight, which is making me faster! I should keep going!
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Option A failed for me over and over. When I finally gave Option B a chance it worked. I've made a lot of changes over the past year, but not all at the same time. I started with counting my calories in, once I had that under control started working on incorporating more exercise. Once I'd been eating well and exercising regularly for about 6 months, I worked on quitting smoking. Now I've been eating well, exercising regularly, and not smoking for months. If I'd tried to do those all at once I would have failed at all 3.3
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B works better for me, but I'm a major planner, so if I hit that ready to change everything stage I put together a multi-part year long plan to get me where I'm going using method B, and therefore I can see how all the small things fit in. Maybe a compromise? ;-)2
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fitbethlin wrote: »Do you feel like you do better at adopting a healthy lifestyle when you
(A) Make a lot of changes at once (daily workouts, strict food weighing/counting calories, etc)
or
(B) Make a few small changes that snowball (just worry about logging food for a few weeks, then start slowly cutting back on calories, then start getting more precise on weighing food, etc. or start with 1000 more steps a day, then add one day a week at the gym, then build up)?
I feel like A gets you more results faster and might be the best way for a lot of people to respond when they've finally hit the point where they decide to make a change....but it could lead to burn out. Method B avoids burnout, but you run this risk of giving up because you don't see the results of small changes until you've done them for a lot longer).
For me - The A method of a complete overhaul@approach/discipline to this lifestyle commitment was the other reason I'd agreed to doing this from the very beginning@time sensitivity. Unfortunately, inasmuch as method B's progressive development is seemingly more ideal - the drag would've been incredibly discouraging and frustrating - I'd quit.1 -
Only quick changes I made were...
1. Reduce Calories
2. Log
3. Walk 15 min 3 x week
Everything thing else falls under B for me.
Slowly learned how to moderate foods, which foods are worth the calories and which ones are worth eating occasionally. I started weighing some foods after 6 months. I hired an online trainer to help with a strength program. I played with my macros for increased satiaty.
Actually I'm still making small changes and I'm sure I will continue to do so.2 -
888sisters_weight888 wrote: »fitbethlin wrote: »Do you feel like you do better at adopting a healthy lifestyle when you
(A) Make a lot of changes at once (daily workouts, strict food weighing/counting calories, etc)
or
(B) Make a few small changes that snowball (just worry about logging food for a few weeks, then start slowly cutting back on calories, then start getting more precise on weighing food, etc. or start with 1000 more steps a day, then add one day a week at the gym, then build up)?
I feel like A gets you more results faster and might be the best way for a lot of people to respond when they've finally hit the point where they decide to make a change....but it could lead to burn out. Method B avoids burnout, but you run this risk of giving up because you don't see the results of small changes until you've done them for a lot longer).
For me - The A method of a complete overhaul@approach/discipline to this lifestyle commitment was the other reason I'd agreed to doing this from the very beginning@time sensitivity. Unfortunately, inasmuch as method B's progressive development is seemingly more ideal - the drag would've been incredibly discouraging and frustrating - I'd quit.
Small changes don't mean there aren't big results though. Just hitting calorie deficit targets is going to result in big changes...my weight pretty much just fell off doing nothing else but hitting my calorie targets. Nutrition was something I had to learn...I didn't want to just do the latest restriction diet in Men's Health or whatever...I wanted to learn how to eat a properly nutritious and balanced diet. Taking my time with nutrition and overhauling my diet slowly was not an impediment to me losing weight in the least...I lost weight on average at the rate I had stated as my goal.4 -
cwolfman13 wrote: »888sisters_weight888 wrote: »fitbethlin wrote: »Do you feel like you do better at adopting a healthy lifestyle when you
(A) Make a lot of changes at once (daily workouts, strict food weighing/counting calories, etc)
or
(B) Make a few small changes that snowball (just worry about logging food for a few weeks, then start slowly cutting back on calories, then start getting more precise on weighing food, etc. or start with 1000 more steps a day, then add one day a week at the gym, then build up)?
I feel like A gets you more results faster and might be the best way for a lot of people to respond when they've finally hit the point where they decide to make a change....but it could lead to burn out. Method B avoids burnout, but you run this risk of giving up because you don't see the results of small changes until you've done them for a lot longer).
For me - The A method of a complete overhaul@approach/discipline to this lifestyle commitment was the other reason I'd agreed to doing this from the very beginning@time sensitivity. Unfortunately, inasmuch as method B's progressive development is seemingly more ideal - the drag would've been incredibly discouraging and frustrating - I'd quit.
Small changes don't mean there aren't big results though. Just hitting calorie deficit targets is going to result in big changes...my weight pretty much just fell off doing nothing else but hitting my calorie targets. Nutrition was something I had to learn...I didn't want to just do the latest restriction diet in Men's Health or whatever...I wanted to learn how to eat a properly nutritious and balanced diet. Taking my time with nutrition and overhauling my diet slowly was not an impediment to me losing weight in the least...I lost weight on average at the rate I had stated as my goal.
I wholeheartedly agree. The OP will see that either works depending on a multitude of reasons/personalities.1 -
I recommend option C: Do what you can do, and when you can do more, do more. Every little bit helps.7
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888sisters_weight888 wrote: »fitbethlin wrote: »Do you feel like you do better at adopting a healthy lifestyle when you
(A) Make a lot of changes at once (daily workouts, strict food weighing/counting calories, etc)
or
(B) Make a few small changes that snowball (just worry about logging food for a few weeks, then start slowly cutting back on calories, then start getting more precise on weighing food, etc. or start with 1000 more steps a day, then add one day a week at the gym, then build up)?
I feel like A gets you more results faster and might be the best way for a lot of people to respond when they've finally hit the point where they decide to make a change....but it could lead to burn out. Method B avoids burnout, but you run this risk of giving up because you don't see the results of small changes until you've done them for a lot longer).
For me - The A method of a complete overhaul@approach/discipline to this lifestyle commitment was the other reason I'd agreed to doing this from the very beginning@time sensitivity. Unfortunately, inasmuch as method B's progressive development is seemingly more ideal - the drag would've been incredibly discouraging and frustrating - I'd quit.
Ditto for me@A. I am results oriented person. I needed to see big changes or I would've quit. I did not burn out. To me for those who burn out, they have the privilege to opt out.I recommend option C: Do what you can do, and when you can do more, do more. Every little bit helps.
Option C became a necessity post injury during my recovery phase.
Option B was the appropriate approach for me to take after I had reached a comfortable weight.2 -
fitbethlin wrote: »Do you feel like you do better at adopting a healthy lifestyle when you
(A) Make a lot of changes at once (daily workouts, strict food weighing/counting calories, etc)
or
(B) Make a few small changes that snowball (just worry about logging food for a few weeks, then start slowly cutting back on calories, then start getting more precise on weighing food, etc. or start with 1000 more steps a day, then add one day a week at the gym, then build up)?
Personally, I've been slender and active almost my entire life ... and I've been logging my exercise every day since April 29, 1990.
Occasionally, my activity level has dropped for one reason or another (but I've never stopped logging) + I've stopped paying attention to what I eat ... and I gain a bit of weight.
When I decide it is time to get back on track again, my first move is usually to increase the amount of exercise I'm doing for a few weeks ... and then to start logging meticulously.
Increasing the amount of exercise I'm doing is an enjoyable way to get started, and sometime it is enough for me to lose those few lbs. If, however, I've got a bit more to lose, then I'll log for a month or so.
This most recent time, I decided to do something wild and crazy and log for 16 weeks, then take a break from the logging for a month, and log again for another 16 weeks to bring myself right down into the lower half of my normal BMI range.
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I'm an "A" for this, but I think it has to do with your own personality type. When I decide I'm in, heck, I'm in all the way. No crashes so far. I haven't done anything unsustainable (no craziness) but I jumped in with counting calories, exercising pretty much 7 days a week (unless sick, of course), and better nutrition (but, yes, still have the ability to eat some chocolate ice cream). But this is really personal; how do you typically handle other things? That will help you decide how to start things.2
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Option A for quitting a bad habit, B for installing a good one.9
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okay.. I'll be sexist. From all the reading on here.... Men kill it by going balls to the wall. They go all in and do it by the book and get it done fast. It really makes me sick. haha.
Women? We snowball way better to goal.0 -
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I am a "B". I started out with just changing my diet then I moved on to exercising, And I started exercising slowly I didn't come out of the gate with a bang. I tried "a" many, many times but always failed. I figure it is like this. When you diet you lose calories, your body needs time to adjust to this.3
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I used to choose A, often successfully, and sometimes maintained for 5 years or more. But now that I've learned option B, I'm wondering if all those A's would even have been necessary. I had to wait till my situation permitted the intense commitment I thought necessary. If I started sooner, maybe my weight gain range would have been 10lbs instead of 20 or 30lbs.
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elisa123gal wrote: »okay.. I'll be sexist. From all the reading on here.... Men kill it by going balls to the wall. They go all in and do it by the book and get it done fast. It really makes me sick. haha.
Women? We snowball way better to goal.
Age, physicall ability, fitness & health history are also factors to consider outside personality. Too many variables.
Not all who have chosen option A are male, just as not all option B or sbrand37's introduced option C are male. Option D would likely be a light or heavy caloric restriction@snowball to goal ... Doubt a fair percentage of females on MFP are satisfied with simple caloric deficits ... Females do tend to mossey on in around January and December extolling their Eating disorder-centric approaches though. Meh! No thank you! Too slow and unhealthy.
Believe it is about sticktoitiveness per individual, less gender. One's approach to fitness or fat loss isn't a sex and gender issue. Not all who lift heavy are male. Not all who run or cycle are females.
ETA: android edit issues1 -
Thank you so much for all the info! I know we're all told to follow (B) as a sustainable option, but I'm glad to see the variety of approaches. I know a variant of B is working better for me. Sometimes I find myself wanting to join a big group of people who are chastising people who try (A), but I know that what works for me isn't always what works for others.
I am interested in the demographics of what makes (A) work for some people vs others, but I don't think that's very cut and dried. I guess I'm more interested in what makes each system work best. Then, when a n00b is joining the message boards, I'm not just jumping on the "You must do B!" bandwagon and providing some actual advice. (Like, don't hold off on doing something until your life situation allows you to be balls to the wall, but go for it if you can. Or make sure that you ask yourself if this approach works in other ways in your life - if this is how you do stuff, then do it! But if not, don't beat yourself up if it doesn't work.)
I'm glad to see a diversity of opinions here. Thank you!!3 -
i guess a middle ground of (A) and (B) works for me. If i make a decision, i immediately act on it. When i decided to lose weight (before i found mfp), i immediately switched from using a regular plate,to using a fruit plate to eat my food. I cut out pasta and rice,and only had one slice of bread per day.
A couple of months later i discovered mfp. Since having a calorie goal was all that mattered,i started using my digital food scale and i switched back to regular food plates, added back pasta,rice and bread, but cut my calories to a minimum so i wouldn't have to re-adjust my goal every 5kgs i lost. A couple of months later I bought wii games to work out at home. Stayed like this for a year (changing only my work out method from wii to c25k and running) and now i'm close to maintenance and i have been slowly upping my calories. I'm glad i did it this way because i believe i would have had a harder time reducing my calories down as i lost the weight.By starting off with a low number, my body got used to eating less early on, and i learned what to eat to get the most nutrients out of my diet. All the extra food i now eat is just a bonus.1 -
I don't find A and B mutually exclusive. I started with being more active and getting in a meal structure, and when I started counting calories, I aimed to be accurate at the logging, but not strict as in "low on calories". I also adjusted lots of tiny habits that evolved and let one thing lead to another. What I discovered, is that whatever you do, adds up over time. So any changes in habits don't have to be drastic to cause dramatic results, but you have to stick to them for them to be of any use, so you need habits that feels good to stick to.1
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I've been an A person forever...and even if I did hit goals, they were short-lived and I was back where I started before I knew it every time.
So I have to say B...it's making all the difference in the world to me. I'm not in a rush to reach a destination, I've just changed things up a little...enough to see weight loss slowly happening in ways that I can easily live with for the rest of my life.1 -
Combined a & b... I made a decision in may 2014 to change me and that was a lot of changes! the journey still continues but has been adjusted and re-adjusted along the path. The more reading I did and sites I joined the more I learnt and got better at it. I've gone from 210lbs to 126lbs with a goal of 120lbs. It's been slow, but it's a change for life so what's the rush? I won't be distracted from my goal, I've come too far.2
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kommodevaran wrote: »I don't find A and B mutually exclusive. I started with being more active and getting in a meal structure, and when I started counting calories, I aimed to be accurate at the logging, but not strict as in "low on calories". I also adjusted lots of tiny habits that evolved and let one thing lead to another. What I discovered, is that whatever you do, adds up over time. So any changes in habits don't have to be drastic to cause dramatic results, but you have to stick to them for them to be of any use, so you need habits that feels good to stick to.
Yeah, this is basically what I was trying to get at too. To do A successfully, IMO, requires B-type work.
Saying "if I don't immediately start losing 3 lb every week I will quit" doesn't really seem like a successful approach to A.
For example, time and time again I decided I was going to go from sedentary to back to my old exercise schedule IMMEDIATELY. I'd go out for a 5 mile run at about 10 min miles (what I considered a jog from the old days) and be unable to go past a block without finishing and get discouraged. Or I'd be more sensible and go to the gym and do stuff I could do every day for a week or so and then work would interfere and I'd decide I'd blown it and quit until it was a better time.
This time (in Jan 2014), I acknowledged it would take me time to get into shape and get those habits going again and so I decided I would walk everywhere I could (week 1-2 -- this did immediately involve lots of 3+ mile walks and some 5+ mile walks), and then that I would go to the gym 3 times a week for 30 min, but take it easy (weeks 3-4, maybe), and then I added time, another day, intensity, so on.
But all the time I was doing this I had a clearcut goal in mind, an idea of what I wanted to be able to do in 3 months, 6 months, a year, that was realistic based on my knowledge of myself and how long training for various events would take (I scheduled in races from 5K to half marathon and rides from 30 miles and biking to work regularly to a century ride and multi day bike trip).
I'd consider this a B, but assuming I could go out and run a half marathon my first weekend after starting might be an A, but it would be a failure, period, and not just based on my personality IMO.
(Exercise is the easiest to describe, but diet was similar -- I could just go faster since I was already doing a lot of the basics like cooking, eating vegetables, eating a balanced diet, so on, and structure can be added easily and was key for me too.)2
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