When you go "all in" on your new diet, how long before you fall off?
One week? One month? A couple of days?
I noticed I could make it all the way through one day and by dinner time the next day I needed something off plan.
Every. Single. Time.
When I sat and looked at why, I realized I was making too many changes at once.
It’s something I see time and time again in my clients too. Whether it’s the new year, a wedding around the corner, or just a sudden burst of motivation, people often jump into their new nutrition goals with full force. They make big declarations like "I’m cutting out sugar!" or "I’m going to eat salads every day!"
And while those intentions are great, they often set us up for failure.
Why Drastic Diet Overhauls Don’t Work
Making a huge number of changes at once is overwhelming. Our brains and bodies are wired to resist drastic shifts, even if we know they’re good for us. When we try to change too much, too quickly, the natural response is resistance. The problem is, our old habits are deeply ingrained. If you’ve been living a certain way for months, years, or even decades, expecting to instantly flip the switch and stick with it long-term is unrealistic.
Let’s break down why this happens:
Old habits are powerful: If you’re used to eating a certain way, those habits are deeply rooted in your daily routine. Think about how automatic it feels to pour yourself a cup of coffee in the morning or grab a snack while watching TV. Changing that ingrained behavior takes time and repetition.
Willpower is limited: When we make too many changes at once, we rely heavily on willpower. The problem is, willpower is like a muscle—it fatigues over time. By the end of a long day of resisting all the foods you’ve told yourself are off-limits, it’s easy to give in and binge.
Overwhelm leads to burnout: When we create an overwhelming list of new rules and restrictions, it’s easy to burn out quickly. You might manage to stick to your plan for a few days, but then the excitement fades, and it becomes exhausting to maintain.
Stress triggers old patterns: Life doesn’t stop just because you’re on a new diet. Work stress, family obligations, and unexpected events are always there. And what do we often turn to when stressed? Comfort foods and old habits. A diet overhaul adds to the stress, making it harder to stay consistent when life throws curveballs.
Why Small, Sustainable Changes Work
So, what’s the alternative? The answer lies in small, manageable changes.
Instead of completely overhauling your diet overnight, you start with one tiny change. Something so small that it feels almost too easy. But here’s the thing: small changes are not only easier to stick with, they compound over time.
Think of it like building a house. You can’t lay all the bricks in one day. Instead, you lay one brick, perfectly and intentionally, day by day. Over time, you’ll look back and realize you’ve built something strong and lasting.
Here’s why small changes are so powerful:
Less resistance from your brain: When you only make one or two small changes, your brain doesn’t feel threatened. It doesn’t trigger that panic mode that comes with drastic shifts. Instead, it’s more likely to accept the change as something doable.
It’s easier to measure progress: With small changes, it’s easier to notice when you’re succeeding. Instead of feeling overwhelmed by the massive goals you’ve set, you can celebrate small wins. That sense of achievement keeps you motivated.
Small wins create momentum: Success is addictive. When you achieve a small win, like adding one serving of vegetables to your meals, it creates positive momentum. That momentum builds, and before you know it, you’ve made more progress than you would have with a drastic change.
You can handle setbacks: Life is going to throw challenges your way. But if you’ve built up small, sustainable habits, it’s easier to bounce back from a slip-up. One missed veggie serving isn’t going to derail you like falling off an all-or-nothing diet might.
Practical Small Changes You Can Make
Let’s talk about what small changes actually look like in practice. These are realistic, manageable tweaks that you can incorporate into your daily routine.
Start by adding, not subtracting: Instead of focusing on what you can’t have, start by adding a healthy habit. A great place to start is to ensure you have one or two servings of lean protein at every meal. You’ll feel more satisfied, and over time, this will help balance your blood sugar levels and reduce cravings.
One serving of veggies at a time: If your goal is to eat more vegetables, don’t aim for 5 servings a day right off the bat, especially if you’ve been eating almost none. Start by adding one serving of veggies to just one meal. Once that becomes easy, add another serving at a different meal. Eventually, you’ll hit your goal without feeling overwhelmed.
Reduce portions gradually: If you’re trying to reduce your carbohydrate intake, don’t eliminate carbs completely. Instead, start by removing just one serving per day. Maybe you swap the bread on your sandwich for a lettuce wrap, or you reduce your pasta portion at dinner. Small reductions will add up over time.
Meal prep in small steps: If meal prepping sounds daunting, start small. Instead of prepping all your meals for the week, try prepping just your lunches for two days. Once that feels manageable, increase it to three or four days. Gradual steps like this make the habit stick.
Prioritize water: Drinking more water is one of the simplest and most effective changes you can make. Start by adding an extra glass or two a day. Over time, you’ll naturally start to crave more water and feel the benefits of proper hydration.
Focus on Consistency, Not Perfection
The key to long-term success with nutrition is consistency, not perfection. Perfection is an unrealistic goal that leads to frustration. Consistency, on the other hand, is achievable and sustainable. If you can be consistent with one small change, you’re already making progress. Over time, those small, consistent efforts lead to big, lasting results.
If you’ve struggled with sticking to a diet plan in the past, it’s not because you lack willpower or discipline. It’s because the plan you were following wasn’t built for long-term success. Small, gradual changes will not only help you achieve your goals, but they’ll also make the process far more enjoyable.
So, what tiny change can you make this week? Pick one thing, focus on it, and watch how those small wins add up over time.