How to Make Changes

Why not choose one of the following to help get you on your way?

Keeping Track of Your Changes

A good way to begin making changes is to start a diary. This can be a diary of what you eat each day and other information, such as your physical activity and, if you need to lose kilograms, your weight. Use a diary to see what you need to change, and later to see how well you are doing.
Diaries help you keep on course and give you a boost by tracking your progress. A diary also can help your doctor, dietician, or other health professional assess and plan your progress.

Be Smart when you start

Whether it's adding fruit and vegetables to your meals, losing excess weight, or becoming more physically active-it's hard to change behaviours.
But knowing how to approach a change helps make the change possible.
Start by setting specific goals. For instance, if you need to increase your physical activity, saying you'll "do more now and then" is vague.
It's hard to achieve a vague goal. But be sure the goal is also appropriate and realistic. For example, if you're not physically active, saying you'll walk 2 kilometres a day may be too much just yet.
Instead, saying you'll walk an extra 5 minutes a day gives you a specific aim-one that can be measured , so you know when you succeed-and one that is also realistic.
Nothing succeeds like success - so program yourself to be a winner.

Reward Yourself

Be sure to reward yourself for the progress you've made- but not with food. As you start a new goal, offer yourself a promise such as, "If I reach my goal this (day, week, month), I will treat myself to a well deserved (fill in a non-food reward)."
Think of something you want, such as a CD, a movie, or a massage.

Making a heart healthy lifestyle a family affair

It's a good idea to talk about your plans for change with your partner, family, or friends-whoever can provide support or needs to understand why you're changing your habits. They may even be able to help in concrete ways.
For example, your spouse can help you plan heart healthier meals. In fact, your whole family can make a change for a heart healthy life.