A 21-Day Challenge Can Lead to Better Health

I spent last Sunday afternoon the same way I spend most Sundays: Thumbing through the latest nutrition journals. (Try not to be too jealous.) I actually enjoy the process because I usually find a study or two that surprises me. This past Sunday, I didn't encounter any surprises, but I did find one study that inspired me.

The 2012 Northwestern University study found that people were able to make lasting changes to their diet and lifestyle after a 21-day commitment to follow a few rules. Participants were given specific instructions on how to eat, and how much exercise to get for each day of the three-week period. They were tasked with changing just two bad habits: lounging on the couch and eating junk food.

They were paid for their participation, but only if they followed the rules. After the three-week period ended, participants continued to report on their diet and exercise regimen, but they had no rules to follow.

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Guess what happened? Well, their choices weren't quite as healthy as they were during the rule-following period, but they were much healthier than before the program started.

 This got me to thinking: If they can do it, why can't the rest of us?

Here are some tips for creating a 21-day challenge of your own:

• Set rules – and stick to them. Cut your lounging time to no more than three hours each week. Commit to eating a certain amount of fruits and vegetables each day. It's only three weeks. You can do this.
• If you mess up, start over. If you don't follow the rules for one day, the next day becomes day one again. How's that for incentive?
• Tell someone about your challenge. You're more likely to stick to your guns if someone else is holding you accountable. Better yet, invite them to join you.
• Keep a daily log and mark each successful day on the calendar as it passes. You'll feel a sense of accomplishment that will keep you motivated to continue.

Healthy Bites appears on MyHealthNewsDaily on Wednesdays. Deborah Herlax Enos is a certified nutritionist and a health coach and weight loss expert in the Seattle area with more than 20 years of experience. Read more tips on her blog, Health in a Hurry!