Your first action steps to change your life.

Weigh yourself before you start and again after Phase 2. Then compare. Small additions stack up faster than most people expect.

Phase 1: Weeks 1 to 4, add these

1. Add two servings of vegetables to each meal, on top of what you already eat.
2. Add two short walks a day.
3. Switch to diet soda and sugar free coffee.
4. Add a protein shake between meals.
5. Add a higher fiber dessert, like high fiber cereal or fiber added ice cream, or drink a psyllium husk fiber drink before dessert.
6. Visit a gym. No membership needed, just walk in and look around.

Phase 2: Weeks 5 to 8, swaps and water

1. At every meal, swap one item for a better version, like a whole wheat bun instead of white.
2. Drink one 8 ounce glass of water with every meal.

Eight weeks of additions is a gentle way to restart your habits and your mindset. If you want it tailored to your body, schedule and goals, that is what coaching is for.

New to walking more? Try the free Couch to 7,000 Steps program.