Small Changes, Big Results: A 12-Week Action Plan to a Better Life
by: Ellie Krieger, Kelly James-Enger
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Product Description:
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.
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.
Alternate Versions:
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Customer Reviews
Average Rating:
Rating: - Very Good Book
I thought the book was great. She has some easy to follow tips and recipes. Her easy and positive attitude come across in her writing and you can't help but get pumped up. I suggest reading entirely thru the book once, then going back and actually doing everything. You should definitely get this book.
Rating: 
- small changes
EXCELLANT BOOK.ESPICALLY FOR ME, WHO NEEDS SMALL CHANGES IN ORDER TO ACHIEVE THINGS. "BABY STEPS"
Rating: - It works (if you work it)
Good encouraging book on gently and gradually switching to a healthier lifestyle. Not a crash diet, but a permanent changes.
AA-ers have a saying about their own 12-step program, "It works if you work it." Ellie Krieger's simple, organized 12-week plan is so encouraging, so un-intimidating, I think you'll like it and therefore you will "work it," even if you're someone who puts off eating healthier and exercising more.
She includes simple recipes and suggestions for breathing ... Read More
Rating: 
- Not for serious weight loss
This program is not for people who have serious weight to lose.It is okay for people who just need a moderate eating plan for moderate weight loss.
For all of us who need to lose 50+ pounds....get another program.
It didn't work for me.
Rating: - Blueprint for Health Living
I wanted to make some significant lifestyle changes. I had seen Ellie Krieger on the Food Network so I decided to purchase both of her books. She offers straightforward advice on how to make healthy choices and include more whole grain foods, fruits and vegetables and lean proteins in your diet. She also advises people to move more and stretch. I love the recipes!
- Very Good BookI thought the book was great. She has some easy to follow tips and recipes. Her easy and positive attitude come across in her writing and you can't help but get pumped up. I suggest reading entirely thru the book once, then going back and actually doing everything. You should definitely get this book.
- small changesEXCELLANT BOOK.ESPICALLY FOR ME, WHO NEEDS SMALL CHANGES IN ORDER TO ACHIEVE THINGS. "BABY STEPS"
- It works (if you work it)Good encouraging book on gently and gradually switching to a healthier lifestyle. Not a crash diet, but a permanent changes.
AA-ers have a saying about their own 12-step program, "It works if you work it." Ellie Krieger's simple, organized 12-week plan is so encouraging, so un-intimidating, I think you'll like it and therefore you will "work it," even if you're someone who puts off eating healthier and exercising more.
She includes simple recipes and suggestions for breathing ... Read More
- Not for serious weight lossThis program is not for people who have serious weight to lose.It is okay for people who just need a moderate eating plan for moderate weight loss.
For all of us who need to lose 50+ pounds....get another program.
It didn't work for me.
- Blueprint for Health LivingI wanted to make some significant lifestyle changes. I had seen Ellie Krieger on the Food Network so I decided to purchase both of her books. She offers straightforward advice on how to make healthy choices and include more whole grain foods, fruits and vegetables and lean proteins in your diet. She also advises people to move more and stretch. I love the recipes!
