You may have heard that Michelle Obama is working on a national program to fight childhood obesity. This program is sort of based on the “small changes add up” philosophy — you know, the idea that doing little things here and there can help you lose weight or prevent you from gaining weight. “Just a bit gets you fit,” as the old adage says.
This week, the NY Times Well Blog challenged this idea and cited several studies to show that just a bit does not, in fact, get you fit. Basically, if you make small changes, your body eventually adapts to them.
“A person who eats an extra cookie a day will gain some weight, but over time, an increasing proportion of the cookie’s calories also goes to taking care of the extra body weight. Eventually, the body adjusts and stops gaining weight, even if the person continues to eat the cookie.Similar factors come into play when we skip the extra cookie. We may lose a little weight at first, but soon the body adjusts to the new weight and requires fewer calories.”
OK — got it.
But here’s why I still think “just a bit” is a good idea…
No, skipping one cookie each day may not knock off 80 pounds. And walking ten minutes to work instead of driving probably won’t either. But you know what it might do? It might make you say, “Wow, I walked to work today and it felt good. And since I feel so good, I just might have Greek yogurt for breakfast now instead of a donut.” And after you have that great breakfast, you might still be feeling so good you think, “Hmm, I really feel like I can do this whole healthy thing. I think I’m going to go to the grocery store tonight so I can get some groceries and cook at home.” And on and on and on.
And similarly, bad habits add up too! “Oh I already blew my diet today so I am going to hit the drive-thru for lunch…sure, Super Size the fries…and why bother going to the gym? It doesn’t make a difference at this point…” And suddenly you’ve got a lot of people who’ve just given up because of one bad habit.
I read a great metaphor in Seth Godin’s new book Linchpin that I think really applies here. If you’re feeling overwhelmed by all the changes you have to make, try not to imagine these changes adding up, like you’re pushing a heavy boulder up a hill. Try to think of them as rolling down; you start with the small ones and then you gain more and more momentum so it actually gets easier and easier.
Really, the small changes ARE like “just for a second, just to see how it feels.” No one says,”Oh, yep, right there…mmmm…actually, you know what? No thanks!” And the same goes for your health! Once you see how good it feels, you’ll definitely want to go all the way.
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{ 12 comments… read them below or add one }
I couldn’t agree more. But, then, I love Michelle’s attempts at getting us and our kids off our fat asses and moving! Even if it is to walk to the kitchen to get that cookie. I think I experienced that “one cookie” situation the Times talks about, then my body adapted to it and I ate another cookie, and another…that’s when I put on an extra 30 lbs!
.-= Melissa (It’s a Veggieful Life)´s last blog ..I Like Meat. There, I’ve Said It! =-.
Totally agree with you 100%. Great post!! Little things do add up and sometimes if you see you can do the small stuff, then going to that next level doesn’t seem so difficult. I really love this quote, I don’t have the author though, “Instead of giving myself reasons why I can’t, I give myself reasons why I can.”
.-= Angela @ A Healthy Fit´s last blog ..If I didn’t already love hummus enough =-.
I agree with you completely. I think the Times article is too short sighted. Obviously, skipping a cookie and expecting to lose 10 pounds is unrealistic. And there are many people in the world who are always hunting for weight loss short cuts, so they justify eating much more if they exercise, etc.
The focus should be, as you stated, on the snowball effect of these good choices you’re making. First and foremost, the change should be in your mindset and then the little changes add up!
bbm thumbs up!!!
This is a GREAT post!!! I love how you should how one healthy decision can impact many more decisions! Thanks for this!
I’m also in agreement. A 10 minute walk (everyday) doesn’t amount to anything and neither does an extra cookie (everyday)…isn’t that the kind of thinking that got us into this situation? The walk doesn’t count and neither does the cookie, a cookie is easier and produces more immediate pleasure, damn the walk.
The truth is tolerance–the same as drug addiction. You DO get used to something, so you need more. Whether it’s healthy habits or bad ones, they both add up in the long run.
.-= PaganAngel´s last blog ..Baked Apple Pudding =-.
i always remind myself how good it feels to take care of myself — it’s definitely a huge motivating factor.
i truly think every little bit helps – while it’s about numbers, it’s also about health, and there is no arguing that omitting a cookie and walking to work every day promote better health than the opposite.
.-= samantha´s last blog ..all around the world. =-.
I totally agree. Although you may not be achieving huge fitness benefits by skipping that cookie or walking to work, you will be gaining health benefits such as lowering your risk of cvd, diabetes, etc. Baby steps add up, the next thing you know you could be losing your virspinity!
AMEN! excellent post.
.-= Teri [a foodie stays fit]´s last blog ..Lime Quinoa with Black Beans, Scallions and Feta =-.
I know I should never underestimate people, but are there really people who think cutting out one cookie will result in their losing 50lbs?? I don’t think that’s really the premise of the “just a bit” idea. I always thought of it as a bunch of small changes put together over time. And, as you said, those small changes inspiring you do do better in general and maybe make some big changes.
.-= Maggie´s last blog ..Racing Intentions =-.
I love the Lynchpin idea! It really does make it easier to see the value in starting to make even small changes.
I confess I get confused about the small dietary or exercise changes though – doesn’t the body adapt pretty well? Seems like there are many theories floating around “out there” about how much of a change you need to see results. That said, my confusion shouldn’t keep me from making the small changes – I just wish I understood the biology better.
I completely agree with you. When I go to the gym in the morning, I don’t want to come home and go, “hhmmm….well I guess I’ll eat a box of donuts now.”
It makes a HUGE difference. And I applaud hot Michelle for trying to do SOMETHING.
.-= Olga @ Healthing It´s last blog ..In a delicious galaxy…not so far away =-.