Small Changes, Big Results: A 12-Week Action Plan to a Better Life

Small Changes, Big Results: A 12-Week Action Plan to a Better Life

3.8 37
by Ellie Krieger, Kelly James-Enger
     
 

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An easy-to-start, simple-to-maintain, scientifically sound, and eminently usable twelve-week program of small steps on the road to better health

Small Changes, Big Results is not about cutting all the carbohydrates out of your diet. Or replacing every single gram of sugar with omega-3 fatty acids. It’s not about doing one hundred sit-ups a day, or

Overview

An easy-to-start, simple-to-maintain, scientifically sound, and eminently usable twelve-week program of small steps on the road to better health

Small Changes, Big Results is not about cutting all the carbohydrates out of your diet. Or replacing every single gram of sugar with omega-3 fatty acids. It’s not about doing one hundred sit-ups a day, or getting on the treadmill whenever you have a free second. In fact, it’s not about any of the total lifestyle-replacement gimmicks—whether diet, exercise, or pop psychology—that have swept our culture in recent years, putting untold millions of Americans on the risky roller coaster of success and failure that defines fad diets and programs.

Not here.

Small Changes, Big Results is about reality—the reality of what you can do, the reality of what you want to do, and the reality of what works. It’s about introducing a series of small changes each week for three months in the three core areas of diet and nutrition; exercise and fitness; and emotional wellness. For each of the twelve weeks, nutritionist Ellie Krieger introduces a very finite, completely practical action plan for the week—and not only are these tasks incredibly doable, they’re in fact so accessible that it’s tough not to be inspired.

For example, in Week 1 the nutrition task is merely to go shopping, buy some healthful pantry items, and start keeping track of what you eat; the exercise consists of taking three twenty-minute walks; and the wellness aspect is to do a five-minute breathing exercise. That’s it. And it doesn’t really get any harder.

But these small changes do in fact lead to big results. At the end of twelve weeks, a totally unhealthy diet has been overhauled: armed with easy, delicious recipes and tips, you’ve removed unhelpful munchies and replaced them with healthful snacking, you’ve cut down on lethal trans fats while adding beneficial fat choices, you’ve replaced refined grains with whole grains, you’re eating more fish and less red meat, and so forth. Yet you’ve never been forbidden to eat a single thing: instead of prohibiting entire food groups, Ellie categorizes foods as Usually, Sometimes, and Rarely—and now you should be eating more from the Usually choices, less from the Rarely category. Furthermore, you’ve integrated physical activity into your life, and you’ve developed a set of tools to help you deal with stress—you’re not only eating better, but you’re also exercising better and feeling better.

The beauty of this program is that none of these action steps is remotely intimidating, because they’re not a full immersion into a totally new lifestyle. Instead, it’s a series of incremental changes—removing bad habits one by one, while at the same time adding good ones. There’s nothing to scare you off—on the contrary, here’s a whole book full of small changes that produce big results.

From the Hardcover edition.

Editorial Reviews

From the Publisher
“Ellie Krieger’s book is so powerful because it gives a step-by-step approach on how to transform your life. People tend to get overwhelmed when they’re trying to lose weight. So be patient and don’t lose faith. Just keep making small changes, one step at a time, and big results will happen.” —Kathy Smith, leading fitness expert and author of Flex Appeal

“Spend just 12 weeks with Ellie and she will motivate you to make small, sensible changes to your eating and activity patterns that add up to better health and fitness.” —Barbara Rolls, Ph.D., professor and Guthrie Chair in nutritional sciences, Pennsylvania State University, and author of The Volumetrics Eating Plan

“In a world of diet fads and exercise gimmicks, it’s so nice to find a friendly voice of reason. Ellie has a way of giving commonsense advice without sounding parental and preachy. And she doesn’t leave you hanging. She’s a helping hand guiding you through every step of the way. She’s my friend—let her be yours.” —Paige Davis, host of TLC’s Trading Spaces

From the Hardcover edition.

Library Journal
Like Fleming and Helmering (above), dietitian Krieger believes that slow and steady wins the best results. Each week of her plan calls for specific actions, from better breathing to incorporating play into your exercise routine. Recipes are interspersed throughout each chapter, along with a wide variety of nutritional information, and tips for cultivating mindfulness and building strength. Copyright 2005 Reed Business Information.

Product Details

ISBN-13:
9780307335876
Publisher:
Crown Publishing Group
Publication date:
12/27/2005
Edition description:
Reprint
Pages:
256
Product dimensions:
7.33(w) x 9.10(h) x 0.68(d)

Meet the Author

Ellie Krieger received her undergraduate degree from Cornell and her master’s in nutrition from Columbia, and is a registered dietitian who teaches nutrition at New York University. Ellie was a fashion model for Wilhelmina, then turned her attention to a TV career as host of the nationally syndicated Living Better in 2001 and 2002. She had a New York City–based nutrition counseling practice, and she’s been an on-air fitness expert for, among other outlets, Today, CNN, Food Network’s In Food Today, and CBS’s The Early Show. She has been featured or quoted in print outlets from Self, Fitness, Prevention, Glamour, and Ladies’ Home Journal to GQ and Men’s Journal. Ellie is in her late thirties, married to an Outward Bound expedition leader, and the mother of young Isabella. This is her first book.

From the Hardcover edition.

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Small Changes, Big Results: A 12-Week Action Plan to a Better Life 3.8 out of 5 based on 0 ratings. 37 reviews.
Stephanie_French More than 1 year ago
I've been looking for a book to help change my eating habits without crash dieting. This book is it! It gave me weekly small changes to make that were very easy to adapt to. I've stuck to them so far which is usually a challenge for me.
jdsmccoy More than 1 year ago
Ellie Krieger is a really well educated food expert. These small changes do make a big difference with not so much effort. I highly recommend this book to those who need making changes in their diets. The lady knows what she is talking about.
CLAK More than 1 year ago
This book is a practical approach to eating healthy. It's really easy to follow and provides a great deal of useful information.
Nina5561 More than 1 year ago
Small changes make a difference.....there are some great ideas in this book
SkyFairy More than 1 year ago
This book has good recipes and highlights easy ways to change your eating habits.
onedispatcher More than 1 year ago
Great book. I also have enjoyed her cookbook.
Anonymous More than 1 year ago
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Anonymous More than 1 year ago
This is the best "diet book" out there.  Over the years, I have tried just about every diet out there - without success and constant binge eating.  I have been  successfully following the "small changes" and it has made such a positive change in my life.  I have so much more energy and I look  so much better (in fact, someone I hadn't seen in a while told me I look so much younger!).  I used to watch Ellie Krieger's cooking show and I always thought she looked like such a positive, happy, "thin" person - like someone I would love to be like.  I'm so thankful she explains not just expert nutritional and exercise advice, but also advice on other areas of life to make lasting positive changes.  I wish I had this book many years ago. 
Anonymous More than 1 year ago
Loving it lol
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