The two minute rule: an expert shares the secret to a successful diet

We all know that moment when we decide that “from tomorrow everything changes”. You commit to eating healthier, doing more physical activity or adopting a new routine, but very quickly discover that the big change is simply too difficult to maintain. In a busy and stressful reality, it is not surprising that many of these decisions last only a few days.

“Every time we succeed in completing a small task, the brain releases dopamine, a hormone associated with a sense of success and satisfaction, which gives us motivation to continue the next day as well. Sometimes, it is the small steps that lead to the really big change,” adds Ben Shalom.

So how to do it right, especially during the summer and the big vacation ahead – for both adults and children? Attach a new “mini habit” to an existing and fixed habit – for example, make yourself a huge cup of cold coffee in the morning, it’s great, add a huge glass of water next to the coffee, drink it and only then the cold coffee.

The two-minute rule: When you start a new habit, it should take less than two minutes – the goal is not to do a crazy workout, but simply put on your walking shoes and go outside for three minutes. Once you have already left, the way to continue the activity will be much easier.

The law of the bottle: every departure from the house starts with a bottle of water. Put a water bottle next to your keys or bag. That way, every time you go out, you automatically take it. Over time, drinking becomes a natural habit.

Add one color to the plate: instead of trying to change the entire menu, decide to add one more colored vegetable or fruit to each meal. Cherry tomatoes, cucumber, watermelon or cut pepper, every little extra is a profit.

Visual preparation in advance: the brain responds to visual stimuli. If you want to eat more vegetables, don’t hide them in the bottom drawer of the refrigerator. Pre-cut carrots and cucumbers, put them in a transparent box at eye level on the central shelf of the refrigerator. When it’s in front of the eyes, it goes in the mouth.

Make the healthy choice accessible: during the summer the temptations are many, here is a recommendation that works: put a bowl of washed and ready-to-eat fruit on the counter. What is in front of the eyes and at hand level, will usually also end up on the plate. Remember that real change doesn’t happen all at once. It happens with small steps and right choices, everyone can!