Want to know the fastest way to achieve your health and fitness goals?
It might surprise you: Go slow.
The biggest mistake I see people make when starting (or restarting) their fitness journey is trying to do too much, too soon. They jump from zero workouts to five days a week, or suddenly decide to go full-on keto after months of takeout. It’s like trying to sprint before you’ve learned to walk.
Your body and mind need time to adapt. Drastic changes often lead to burnout, injury or simply giving up.
Research backs this up. A study in the Journal of Health Psychology found that people who made small, gradual changes to their diet and exercise routines were more likely to maintain those changes long-term compared to those who made drastic overhauls.
So, what’s the better approach? Start small and build momentum.
If you’re currently doing zero workouts, don’t aim for five a week. Start with one or two. Get comfortable with that routine. Celebrate those small wins. Then, when it feels like a natural part of your life, add more.
The same goes for nutrition. If your current diet is more drive-thru than farmers market, don’t jump straight into a restrictive eating plan. Instead, try adding fruits or veggies to each meal for a week. See how that feels. Then tackle the next small change.
Remember, fitness isn’t about random bursts of intense activity. It’s about consistent, sustainable habits. Each small action you take is a building block, creating a solid foundation for long-term success.
This slow approach is actually the fast track to lasting results. Why? Because you’re more likely to stick with it. A study in the European Journal of Social Psychology found it takes an average of 66 days for a new behavior to become automatic. By taking it slow, you’re giving yourself time to truly integrate these healthy habits into your life.
Pick one small change to focus on this week. Maybe it’s adding a 15-minute walk to your day, or swapping out one processed snack for a piece of fruit. Whatever it is, commit to it. Master it. Then build from there.
Slow and steady wins the race.