I want to share with you something that’s not commonly talked about:
The STAGES of CHANGE Model for people who are feeling overwhelmed and unsure how to start eating healthier.
Whether it’s confusion about proper nutrition, lack of confidence in making lasting changes, or fear of failure, these feelings can prevent people from taking the first step.
So, I created this guide to help you understand where you currently are in your journey and provide clear, actionable steps to move forward confidently.
Step 0: Identify Your Stage of Change
Understanding where you are in your health journey helps you tailor your actions and avoid feeling overwhelmed.
Reflection Exercise: Which stage are you in?
- Precontemplation: Are you currently NOT thinking about making changes to your diet or physical activity?
- Contemplation: Are you thinking about starting, but not sure where or how to begin?
- Preparation: Have you started researching or planning for healthier habits?
- Action: Have you already made changes but are unsure if they’ll stick?
- Maintenance: Have you made consistent changes but need help sustaining them?
Action Tip: Take a moment to reflect on where you see yourself in these stages. Take note of your stage and use it in the following exercises to determine how to start and move forward.
Pre-contemplation Stage
Step 1: Explore Your Relationship with Food
If you’re not focused on making any changes to your eating habits right now – that’s okay. My role as a coach is to understand where you’re coming from and support you in any way that feels right for you.
Reflection Exercise:
How do you feel about your current eating habits? Are there any aspects of it you enjoy or don’t enjoy?
Sometimes, small changes in our diet can make you feel more energized or improve how you feel day to day.
What You Can Do:
- Spend a few days noticing your eating patterns and how you feel afterward. Observe without judgment, recording any feelings (physical or emotional) you notice after meals. For example, you could track energy levels, mood, or any physical symptoms.
- Reflect on aspects of life you’d like to improve, such as energy levels, mood, or physical fitness.
- You may want to follow me on social media or read my blogs for small, digestible information about healthy eating.
- Start with mindful eating – taking a few moments before each meal to notice your hunger and fullness levels. This can help you connect with your eating habits and potentially spark curiosity without requiring dietary changes.
You don’t have to make any decisions immediately, but I’m here to support you if and when you’re ready.
Contemplation and Preparation Stage
Step 2: Start Small and Build Confidence
Feeling ready but unsure how to begin? The key to starting a successful health journey is to begin with small, achievable steps that build your confidence and create momentum. Focus on actions that are easy to implement but provide a sense of accomplishment.
Actionable Steps to Begin:
- If you’re not sure where to start with your diet, begin by making one meal a day healthier. For example, swap a sugary coffee and cookies for oatmeal with fruit or whole wheat bread with peanut butter.
- Swap out one snack a day for something healthier, like fruits, nuts, or yogurt. These small changes will set the foundation for better habits.
- Exercise doesn’t have to be daunting. If you feel overwhelmed by the idea of working out, start with just a 10-minute walk each day. Then, gradually increase your time or intensity.
- Drinking more water is a simple and effective step toward a healthier lifestyle. Aim for 6-8 glasses a day, and carry a water bottle with you as a reminder.
Action Tip: Choose one small action from the list above that resonates with you. Start with this step tomorrow and track your progress for one week.
Step 3: Address Barriers and Find Your “Why”
When feeling overwhelmed, it’s essential to identify what’s holding you back and what motivates you to make changes. Understanding your barriers and focusing on your “why” can give you the clarity and drive you need to take action.
Common Barriers:
- Fear of Failure: The fear of starting and failing can be paralyzing. Start with small, achievable goals to build confidence and view each step as progress, not perfection.
- Lack of Time: A busy schedule may leave you feeling like there’s no time for healthy habits. Integrate quick, healthy habits into your routine, like adding 1/2 cup of veggies every dinner or choosing nutrient-dense snacks, to make healthy eating manageable.
- Not Knowing Where to Start: There’s so much conflicting information about health that it can be confusing. Focus on simple, foundational changes like adding more fiber and drinking water, and build gradually as you gain knowledge and confidence. Consulting with a dietitian provides personalized, expert guidance to help you confidently take the first steps toward healthier eating, cutting through the confusion of conflicting information.
Finding Your “Why”:
Your “why” is the deep, personal reason for wanting to make a change. It’s what will motivate you when things get tough.
Action Tip: Write down one or two barriers that you feel are preventing you from starting your health journey, and find ways to address these barriers. Then, write your “why” – your personal reason for wanting to live a healthier life.
For example:
“I tried dieting before and I’m scared of failing again. This time, I will focus on small but sustainable changes”.
“I want to feel more energized so I can be more productive in my business / career and spend more quality time with my family.”
Post your “why” somewhere visible to remind yourself of your purpose.
Preparation and Action Stage
Step 4: Take Action with Confidence
Ready to take action? The key is to take action without overthinking – even small steps make a difference. As you start, remember that progress is more important than perfection.
Simple Action Plan:
- Choose one small goal to focus on each week, such as eating a vegetable with every meal, walking for 30 minutes three times a week, or drinking more water. Avoid setting too many goals at once, as this can lead to feeling overwhelmed.
- Keep a journal or use an app to track your actions and reflect on how they make you feel. This will help you stay consistent and build confidence.
- Each time you reach a goal – no matter how small – celebrate it. Whether it’s choosing a healthy snack, completing a workout, or drinking more water, acknowledging your efforts reinforces positive change.
Action Tip: Write down one goal for the week (e.g., “I will add a vegetable to one meal per day”). Track your progress by noting when you achieve your goal. Reflect on how it makes you feel physically and emotionally.
Action and Maintenance Stage
Step 5: Build Support and Accountability
Consistency is key and change is easier when you don’t have to do it alone. Seek out people or tools that provide support and hold you accountable. This could be a friend, family member, a coach, or even an online community.
Ways to Build Accountability:
- Tell a friend, family member, or accountability partner about your weekly health goal. Check in with them regularly to share your progress.
- Engage with a group or community of like-minded individuals focused on health goals. This could be an in-person group or an online community.
- Use a habit-tracking app or smartwatch to monitor your steps, water intake, or meals. Many apps also provide reminders and progress charts to keep you motivated.
Action Tip: Reach out to one person who can support your health journey and ask them to be your accountability partner. Alternatively, find an app or community to join that aligns with your health goals.
Take Your First Step Toward Lasting Health
By understanding your starting point and following small, actionable steps, you can confidently take your first step toward a healthier lifestyle.
With support, consistency, and clarity, you’ll find yourself moving forward toward lasting change.
Final Action Tip: Want more structured guides and action tips? Access the START Mini Nutrition Program now.
This 1-Month Nutrition Program is for Filipino adults who are feeling overwhelmed and unsure where to begin.
You can try Week 1 for free to jumpstart your health journey without hesitation.
Click the link below to START building confidence in sustainable healthy habits and nutrition choices. 👇
START 2025 with Healthy Eating Habits
Wishing you a year filled with growth, health, and happiness,
Grace