Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Building new habits takes time, especially when you’re tackling weight loss and aiming for long-term success. One of the biggest pitfalls we see is trying to change too much, too fast. Crash diets, extreme workout routines, or going “cold turkey” on all your favorite foods might work temporarily, but they rarely lead to long-term success.
Instead, these drastic changes often set you up for failure because they’re unsustainable. Real progress comes from making small, manageable changes that turn into lasting habits over time.
This week, one of our new FitTRAC guests reached out with a question about building the right habits. In her second week with us, she’s eager to lose over 50 pounds but knows it will take time. Here’s what she asked:
“Hey Coach Darren, I’m in my second week at FitTRAC, and I know it’s going to take time to develop the right habits to lose the 50+ pounds I want to lose.
I’ve tried diets in the past, and while I saw some progress initially, they were so restrictive that I couldn’t maintain them. Eventually, I ended up gaining all the weight back—and then some—because those diets didn’t help me make real, lasting changes.
I know working out is important, but so is eating right, getting enough sleep, drinking water, and all the other habits that go into a healthy lifestyle. I don’t want to make the same mistakes again. Which habits should I focus on first to set myself up for success?”
Lifestyle changes don’t work if they aren’t sustainable. Here are my top three tips to help you avoid common pitfalls and build habits that last:
Start Small with Sustainable Changes & Focus on Consistency Over Perfection: Drastic overhauls are a recipe for burnout. Instead, focus on one or two small, achievable changes at a time. For example, commit to 3-4 small group workouts per week or add one serving of vegetables to each meal.
These changes might seem minor, but they’re the foundation of lasting progress. Once a habit becomes second nature, layer in another. By taking it slow, you’re far more likely to stick with your new habits for the long term.
And trying to be perfect—never skipping a workout or always eating “clean”—creates pressure that’s impossible to maintain. When things inevitably don’t go as planned (like during a busy week or special occasion), it’s easy to feel like you’ve failed and give up entirely. Instead, aim for consistency, not perfection.
Did you miss a workout? No big deal—get back on track with the next one. Small, consistent actions will always beat short bursts of perfection followed by burnout.
Build Habits You Can Maintain Anywhere: Your habits need to fit your real life, not some idealized version of it. If a habit feels impossible to maintain during vacations, holidays, or busy weeks, it’s not sustainable.
Instead, prioritize habits that are flexible, like walking more, eating balanced meals, or staying hydrated. For instance, aim to take more steps each day, whether you’re at home or traveling. These habits adapt to your life and keep you moving forward, even when things get busy.
Increase Your Daily Steps and NEAT Activity: NEAT (non-exercise activity thermogenesis) refers to all the calories you burn through daily movement that isn’t a formal workout—like walking, cleaning, or even fidgeting.
Prioritizing more steps or small bursts of activity throughout the day can significantly contribute to weight loss without requiring extra time at the gym. Simple habits like parking further away, taking the stairs, or setting a timer to walk for 5 minutes every hour add up.
Aim for a daily step goal, starting with something manageable, like 7,000, and gradually work toward 10,000 or more. These small movements make a big difference over time.
Remember, lasting change doesn’t happen overnight. Focus on building habits that fit into your life, starting small and scaling up as you go. By prioritizing key habits and being consistent, you’ll set yourself up for long-term success.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.