If you are not ready to make big changes to your lifestyle and would prefer to start off small, there are a few things you can do to still get great exercise results – to lose weight and feel great, taking one step at a time.

1. Set yourself weekly goals, where each week you have a new goal, but continue to do the one from last week. Here are a few examples:

  • Go for a 30 min walk 3 times this week
  • I am going to not eat anything that comes out of a packet this week
  • I am going to eat veggies at every meal this week
  • I am not going to each anything with Dairy in it – no milk, no yoghurt, no cheese
  • I am going to walk for 30mins 5 times this week

2. You have to want to make a change (any change) – you need the right mindset. If you don’t have that, it won’t work. So get your mind right first and you are half way there!

3. Do more incidental exercise – take the stairs, walk up the escalator rather than just standing there watching the world go by, park further from the door at the shops, if you have stairs in your house – forget things so you have to go up and down a few more times a day, run around with your kids at the park or beach, or why not have some more special cuddles with your partner!

4. Clean out your cupboards/fridge of all the crap – it is actually really liberating, I bet you find things you didn’t know you had! If there is no crap in there, you can’t be tempted! Once you have done that, stock it full of healthy things!

5. Try a new food or a new clean eating recipe each week – what about quinoa, or chia seeds, avocado, or have porridge rather than sugar filled cereal, or have an omelette instead – fill it with veggies!

6. Start to reduce the amount of sugar you eat – work on taking cereals, lollies, cakes, biscuits, sugar out of your tea, reduce the amount of fruit you eat etc. Ideally treat yourself once a week to a treat!

7. Remember the 80/20 rule – in two forms – be good 80% of the time (eat clean and healthy 80% of the time and treat yourself 20% of the time – which usually equates to 1-2 meals/treats a week. The second one – 80% of your results is based on what you put in your mouth, 20% is exercise.

8. Reduce the amount of wheat in your diet – start 1 meal at a time and eventually take it out for 2 weeks and see if you notice a difference.

Replace With
White rice Brown rice
Cous cous Quinoa
White bread Sour dough bread
Breakfast Cereals Homemade muesli or oats/porridge


9. Reduce the amount of dairy in your diet – start 1 thing at a time. When you are ready, take it out of your diet for 2 weeks, and see if you notice a difference

Replace With
Milk Oat Milk, Rice Milk, Quinoa Milk, Almond milk (although is quite sweet   with sugar in it)
Yoghurt It’s just for 2 weeks! After that only have organic natural yoghurt and only have it 1-2 times a week
Cheese Have it as a treat


10. Increase your exercise – start with twice a week and build up to 5-6 times a week. As a minimum you need 1 rest day a week.

11. EVERY TIME you exercise, push yourself to your limits – give it YOUR 100%, whether it be while walking/running, or doing strength training exercises. Pushing yourself  through the pain will make you stronger in both body and mind and you will reap the rewards, physically and mentally, when you realise you can achieve things you may not have thought you might be able too!

12. Try something new – an outdoor workout, a bootcamp, a different class at the gym, walk or run somewhere new, try Mummy Bootcamp @ Home.

If you start with the small changes, and start noticing results, imagine if you made more of the changes faster – imagine the results you could achieve! YOU CAN DO IT! Start TODAY!

  • I love to walk and have shared this love with my family.


  • Instead of pure almond milk, almond and coconut milk is also a great alternative in my idea.


  • Some great ideas here. On a recent trip to the city I decided that if stairs were available, I would use them….. mostly they were and usually they were faster (than standing behind a huge queue on the escalator or waiting the the lift the arrive).


  • Some great ideas here, thank you for sharing


  • Some of these tips are really useful, but I don’t think I’ll be following all of them – for example I think regular fruit and yoghurt are a healthy part of a balanced diet.


  • Some valuable tips and advice for the diet, thanks for sharing.


  • I’ve just printed this and put it on my fridge!!


  • So many great tips and ideas – thanks


  • What is the thinking behind cutting out all dairy?


  • Going to give this a go. I love mixing it up at home with the family meals. Replacing white rice with Brown and Milk with Almond Milk is easy alternatives.


  • I have done the protein diet thing which does work, but it gets very boring and unless you can afford the protein bars and nice fish etc, it is hard to keep too. I do recommend the walking at a good pace 3 or more times a week for at least 20 minutes and 5 days good food and 2 more relaxed. I don’t care what people say it is more expensive to eat healthy. Bread, rice and chips etc are a lot cheaper than fresh vegetables, fish and fruit. Not right but true.


  • Oh wow…i had no idea that sour dough bread was better for you.
    I mostly eat soy linseed bread but on the odd occasion i really want white bread I will have to remember that Sour dough is the way to go.


  • Why would you cut out things like dairy & fruit that are really good for you? I understand why you might want to reduce things like cheese if you eat a lot of it but full fat milk is only about 3.8% fat. And obviously fruit is packed full of nutrients and fibre.


  • Will be substituting the white rice with brown rice for my next packet.


  • If my destination is less a kilometre I try to walk it.


Post a comment
Like Facebook page

LIKE MoM on Facebook

Please enter your comment below
Would you like to include a photo?
No picture uploaded yet.
Please wait to see your image preview here before hitting the submit button.
Your MoM account

Lost your password?

Enter your email and a password below to post your comment and join MoM:

You May Like


Looks like this may be blocked by you browser or content filtering.

↥ Back to top

Thanks For Your Star Rating!

Would you like to add a written rating or just a star rating?

Write A Rating Just A Star Rating