Small Shifts, Big Wins: Why Going All-In on Your Diet Might Be Holding You Back

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Let’s talk about diets—the four-letter word that has launched a million New Year’s resolutions and derailed just as many. You know the drill: one day, you’re living your best life with fries on the side, and the next, you’ve sworn off carbs, sugar, dairy, joy, and possibly happiness itself. It’s an all-or-nothing approach that feels heroic for about 36 hours… until life happens, someone brings donuts to work, and you’re right back at square one, wondering where it all went wrong.

Here’s the truth: going too hard, too fast with your diet is like trying to sprint a marathon. It sounds impressive until you collapse a quarter-mile in. The good news? There’s a better, more realistic way to create lasting health habits—one small step at a time.

Why Drastic Diet Changes Rarely Work

The biggest reason restrictive diets fail is because they’re not built for real life. They require constant willpower, which is a limited resource. And when you take out all your favorite foods at once, you create a scarcity mindset. Your brain doesn’t just miss bread—it mourns it. And suddenly, a breadstick looks more seductive than Ryan Gosling holding a puppy.

Extreme changes also ignore the fact that food isn’t just fuel—it’s part of our culture, our comfort, and our social lives. When your diet isolates you or makes you feel deprived, it’s only a matter of time before you fall off the wagon. Then comes the guilt, the shame, and the belief that you’re the problem. But it’s not you. It’s the diet.

The Power of Small, Sustainable Changes

What if, instead of trying to overhaul your entire eating life in one dramatic move, you made just one small change today?

Think:

  • Adding a serving of veggies to one meal

  • Swapping soda for sparkling water twice a week

  • Eating slower to recognize when you’re full

  • Choosing grilled over fried at your favorite lunch spot

These changes might seem insignificant, but they’re not. They build momentum. They create wins. And they don’t send your brain into rebellion mode.

Small changes are like compound interest for your health. They might not look flashy at first, but they add up over time in a big way. And they’re actually sustainable, which is the whole point.

Progress Over Perfection

Look, the goal isn’t to be perfect. The goal is to be better than you were yesterday. If you’re eating fast food five times a week and you cut it to three, that’s progress. If you usually skip breakfast but start adding in a protein shake or a banana and peanut butter, that’s a win.

And if one day you slip up and eat the cupcake (okay, maybe two), you didn’t fail—you’re human. The key is getting back on track without hitting the “might as well eat everything in the pantry” button.

Consistency beats intensity every time. Say that again out loud. Put it on a sticky note. Maybe tattoo it on your wrist. (Kidding. Mostly.)

Make It About More Than Weight

It’s also time to shift the focus from just “losing weight” to gaining health. Do you have more energy? Are you sleeping better? Is your digestion smoother? Do you feel more confident in your choices? These are huge wins that no scale can measure.

In my book Fit to Lead, I talk about how real leadership starts with self-leadership—and that includes how we treat our bodies. You can’t lead others well if you’re constantly running on empty, beating yourself up, or stuck in cycles of guilt and shame over food. Taking care of your health doesn’t have to be extreme. It just has to be intentional.

Tips to Start Making Small, Effective Diet Changes

Here are a few easy ways to begin improving your eating habits without feeling like you’ve entered a food monastery:

  1. Drink more water. If you’re wondering if you’re dehydrated, and you’re holding a third coffee, the answer is yes.

  2. Add before you subtract. Add in more fiber, protein, or whole foods before worrying about cutting things out.

  3. Plan ahead. Not in a “make 40 meal-prep containers on Sunday” kind of way—just know your next meal so you’re not hangry and vulnerable.

  4. Listen to your body. You don’t need a 30-day cleanse. You need to check in with how food makes you feel.

  5. Celebrate the wins. Every small success is a brick in the foundation of your healthier life. Stack ’em high.

Final Thoughts: Be Kind, Be Patient, Be Persistent

Changing how you eat isn’t about punishing yourself. It’s about partnering with yourself. If you wouldn’t expect your best friend to give up all sugar, start working out six days a week, and suddenly love kale overnight, don’t expect it of yourself either.

Make one small change today. Then another next week. Then build from there. Give it time. Give yourself grace. And know that you’re not weak for not sticking with some ultra-restrictive diet—you’re wise for choosing a better path.

Remember, sustainable change isn’t sexy, but it works. And a year from now, future-you will thank you for starting small instead of not starting at all.

You’ve got this.