Lifestyle Makeover Guide

The Lifestyle
Makeover Guide
Failing to Break Old Habits?
Avoid Defeat With These Effective Methods
By Melanie Thomassian
Professional Dietitian
The Lifestyle Makeover Guide
Table of Contents
Page
Are You Ready to Change?.................................................. 3
Readiness to Change Quiz: How Do You Measure Up?.….. 4
Who Are You Accountable to?............................................. 9
Are Previous ‘Failures’ Hindering You?.............................. 11
Having a Positive Attitude to Change……………………………. 13
5 Easy Steps to Challenge a Negative Attitude……………….. 15
Overcoming Limiting Beliefs…….…………………………………. 17
Committing to Change for 30 Days ………………………………. 20
Setting Useful Goals for Success…………………………………… 22
Change Begins NOW!........................................................... 25
8 Step Checklist to a New You……………………………………… 27
The Author and Disclaimer………………………………………….. 28
© 2008 Dietriffic.com - All Rights Reserved 2

Are You Ready to Change?

Chapter 1
“Success consists of getting up just one more time than you fall.”
- GOLDSMITH
Have you tried to lose weight before, but to no avail? Perhaps

you’re guilty of setting half-hearted resolutions to change your
lifestyle, but with no real commitment?
I’ve done this in the past when I’ve said, “I think I’ll exercise
today.” Then I start right into it, jogging, stretches, push-ups, the
whole works! I may keep this up for a week or so, but ultimately
cave in with my exercise routine going out the window.
Now I realise what my problem was - I had failed to plan

properly. This is a major mistake many people make when aspiring
to lifestyle changes.
Think about this, you couldn’t go to a foreign country without a

certain amount of preparation, could you? I’m sure you wouldn’t
dream of turning up at the airport demanding to get on a plane
which you hadn’t even booked!
Yet, when it comes to changing habits that we’ve held most of our
lives, we don’t take time to plan beforehand, and then we wonder
why it’s so difficult!

Readiness to Change Quiz: How Do You Measure Up?
So, you want to change your lifestyle for the better. This ebook is a
good place to start! But, before you begin, it’s worth checking to
make sure you’ve got what it takes to be successful.
To test your readiness to change, answer the 8 simple questions

below, and then add up the corresponding numbers in the right-
hand column to find out your result.
1. How would you describe your attitude to lifestyle change

right now?
Enthusiastic 3
Half-hearted 2
Resistant 1
2. How do you rate your chances of reaching your goals?
Excellent 3
Good 2
Poor 1
3. Which statement best describes your thoughts about healthy

eating?
I’m keen to start making better choices 3

I have good intentions, but usually give up on my 2
diet when things get tough
Flavour of food is more important than nutritional value 1

4. How do you feel about being more physically active?
Good, I really enjoy exercise 3

I don’t mind either way 2
Bad, I really hate exercising 1
5. Which of the following statements best describes you?
When I decide to do something, I do it 3

I have good intentions, but my will is sometimes weak 2
I get disheartened easily 1
6. If you are overweight, what are your thoughts about losing

weight?
I’ve been trying to exercise and eat healthier, but it’s hard 3
I need to lose weight, and I’m thinking about how to do it 2
My friends and family keep telling me to lose weight, but I 1
don’t think it’s a big deal
7. How do you deal with stress in your daily life?
Very well 3
Fairly well 2
I get easily discouraged 1
8. Think about the people closest to you. How will they react to
your decision to change old habits?
Enthusiastically 3
Sceptically 2
Negatively 1

Now add up your score and let’s find out how you did. If you score
15 or more, you’re ready for lifestyle change.
However, if you scored lower, it’s no cause for alarm. Many people
rate their abilities much lower than reality, particularly in the
early stages of change, when you feel unsure of your capabilities.
Check out the comments below to help boost your confidence

and readiness to change:
1. Of course being enthusiastic about change doesn’t guarantee

success, but it does help! If your enthusiasm is lacking,
quickly note down the benefits you can expect from
changing unhealthy habits. Beside this write down any
obstacles - can you think of any solutions to these
obstacles? If you can, it will help you to begin working
towards those benefits you listed, rather than focusing on the
negative aspects of change.
2. Despite what you may already think of your chances to

change old habits, many people are successful in achieving
and maintaining a new healthier lifestyle. Who’s to say
you won’t be successful as well? This ebook has been
designed with you in mind!
3. Having a plan to eat healthier is a good place to start, but you

need to put that plan into action. If you found healthy
eating difficult in the past, why was that? Perhaps learning
the benefits of a healthy lifestyle would be useful. Many
people find when they learn more about health, it becomes

easier for them to reach their goals, because they have a

better understanding of what good health will mean for them
personally.
4. Thankfully being more physically active doesn’t necessarily

mean slogging away at the gym. Try to find an activity that
suits you personally, for example cycling, swimming, team
sports, Pilates, even gardening. Also, take every opportunity
to add more movement into your daily life by taking the
stairs where possible, or going for a 10-minute walk at
lunchtime.
5. Many people put the blame on their poor ‘willpower’ when

trying to implement change. However, it has to be said that
willpower is only a very small part - having a plan, with
suitable goals, and encouragement from those around you
are better strategies to rely on, than a changeable willpower.
6. If others are making the decision about your weight loss, you
need to stop and ask yourself, “Does weight loss really
mean something to me personally?” There’s no point
making goals to change, if you’re not ready for it at this point.
This e-book is designed to help you put your personal goals
into action, but you must want it personally.
7. We all face stress in our lives; however it’s how you choose to
deal with it that will determine the effect stress will have on
your overall wellbeing. Later in this e-book we’ll be looking at

ways to foster a more positive attitude, which can help you

overcome some of the challenges that arise in life.
8. Having a solid support network is very important when

you’re changing your lifestyle, but if your friends and family
aren’t supportive, don’t worry. By getting out and about in
your community you can find alternative sources of support.
Remember, this is your opportunity to make the changes
that will benefit your health for life - do it your own way,
with or without the help of those around you!

Who Are You Accountable To?

Chapter 2
Accountability is one of the major keys to lifestyle change. If

you are ready to begin changing your old habits, tell others about
it. This means telling your family, friends, co-workers, doctor, even
writing about it on your website!
If possible, ask someone to be your ‘motivation buddy.’ You may

even want to set aside a particular day each week when you
check-in with them. This would be a good time to set one or two
goals for the week ahead, and assess the previous weeks successes
and difficulties.
It doesn’t necessarily need to be a face-to-face meeting; it could be

a quick telephone call, email message, or SMS. Just choose
something that works for you, and sits well with your schedule.
If you have a blog, perhaps you could hold a weekly check-in with
your readers. This is a great way to get tips and advice from others
who understand the difficulties you face, and to encourage one
another. People love to know that they’re not alone, that others,
just like you, are also working hard to achieve personal goals.
Try displaying your weekly goals somewhere visible. For

example, on your desk, on the refrigerator, or on the bathroom
mirror, so that each time you see them you’re reminded of what
you want to achieve.

You may be thinking, “I’ve tried this before, and it didn’t work!”
But, have you considered that your thought process may have
been faulty in the past?
There’s no doubt about it, the mind is extremely powerful, but with
the correct attitude you can accomplish those lifestyle changes
you’ve dreamt about. In fact, you already have everything you
need to be successful this time.

Are Previous Failures Hindering You?

Chapter 3
“We are what we repeatedly do. Excellence then, is not an act, but a habit.”
- ARISTOTLE
As we go through life, there are many things that simply don’t go

according to plan. How do you feel about these? Do you accept
them? Or do you think of them as “failures?”
Unhealthy thoughts about previous attempts to change your

lifestyle can be a major hindrance to your current progress.
Imagine a little child trying to take its first steps. How many times
will the child fall down, get back up again, fall down, and get back
up? It’s countless I’m sure!
But, can you imagine what would happen if that child gave up
after a few attempts? Thinking “It’s no good, I just can’t do it, why
even try?” Well, that would be disastrous, wouldn’t it?
Yet as adults, we’re often so quick to give up when things get tough,
thinking we’ll simply never be successful. This is what I want
you to challenge!
Michael Jordan once said, “I’ve missed more than 9000 shots in
my career. I’ve lost almost 300 games. 26 times, I’ve been trusted
to take the game winning shot and missed. I’ve failed over and
over and over again in my life. And that is why I succeed.”

Did you get that? He said, “And that is why I succeed.” Michael
Jordan didn’t let his so-called “failures” hinder his current
progress, but rather, he allowed them to make him a
stronger player, and therefore he was successful.
If you’ve previously tried to make lifestyle changes, but have fallen

away after a short time, you have already achieved something,
because each time you tried, you moved closer to actually
getting what you want. Gaining more skills, knowledge and
strength each time.
What do you do when things don’t work out according to plan? Do

you quit at the first sign of difficulty?
Regardless of previous difficulties, in future when things don’t go

well for you, I’d like you to view these difficulties as
challenges, challenges that can teach you something positive -
this is what will help you to succeed!

Having a Positive Attitude to Change

Chapter 4
“Once you replace negative thoughts with positive ones, you’ll start having
positive results.”
- NELSON
If I said to you, “Don’t think of purple giraffe. Especially not one

with white spots!” What happens?
You probably think of a purple giraffe with white spots, right? This
is because you must first imagine the giraffe in your mind, before
you can even begin to understanding the ‘don’t!’
Very often when people begin a new diet they tell themselves,
“Don’t eat cookies,” “Don’t even think about eating those potato
chips,” “Don’t think about food!” Does that sound familiar? How
successful are you in not doing those things? My guess would be,
not very successful!
In actual fact, by always saying what you don’t want, you send
confusing messages to your brain, and the result is that you keep
getting what you don’t want.
Challenging Negative Thoughts
I’d like you to begin challenging negative thoughts when they arise,
with the understanding that they are of no benefit to you.

So, rather than saying, “I’ve really blown it today, I’m useless at
this!” instead try “Today was only one day in the year, tomorrow
is another day.”
Can you see how much more positive the last statement was?
Having a negative attitude can have a huge impact on your

overall health and wellbeing. For some though, negativity has
been a lifelong habit, so how do you go about changing that ‘inner
bad language?’

5 Easy Steps to Challenge a Negative

Attitude
Chapter 5
#1 Commit to Positive Thinking

When you wake up each day, give yourself a mini pep talk – what
do you want to achieve? How will you react to annoying situations?
How do you plan to avoid negative thoughts? Remember,
thinking positive is a habit; this means you can learn to do it!
#2 Notice Negativity
This may seem a little obvious, but when you become aware of
the negativity in your attitude, you become more conscious of your
internal thoughts, and therefore you can immediately
challenge this behaviour.
#3 Record Negative Thoughts

Make a record of any negative comments in your journal. Do you
notice a pattern in your thoughts? Is it related to work, other
people, your health? How can you begin to challenge this
behaviour?
#4 Avoid Limiting Beliefs

These are statements, such as “I can’t do this!” Instead try saying,
“How can I do this?” or “How is this possible?” This way
you become more open to new possibilities and solutions. In
difficult circumstances try to see opportunities to learn, grow, and
experience, rather than focusing on the negative.

#5 Focus on What You Can Change (not what you can’t)

Often circumstances arise that are completely out of our control.
No matter how much you worry though, you won’t be able to
change it! Instead, focus on what you can change – maybe you
could put your energy into learning a new skill, starting a support
group in your community, or try discussing your concerns with a
friend or health professional.

Overcoming Limiting Beliefs

Chapter 6
What are your goals? Maybe it’s to be fitter and healthier than
you’ve ever been? What would that be like for you? Perhaps it’s to
have more energy; to fit into your old clothes again; or to be able to
play with your kids without getting out of breath?
For me, it’s about avoiding bad health later in life, preventing
weight gain, and just possessing the vitality to enjoy life. This is
what motivates me to continue following a healthy lifestyle.
Action Point
What motivates you towards your goals?
Write down 3 reasons. This helps you to remove the

noise of that which is less important, and focus on
what really matters.
Changing the habits of a lifetime can seem frightening and almost

impossible at times. When I think of difficult challenges, it reminds
me of how I overcome my fear of playing piano for a large crowd
of people.
I have been playing the piano since I was a child. However, when
someone would ask me to play for them I’d tense up, alarm bells
going off inside my head, and I’d hear that little voice inside saying,
“You can’t do it, you’ll make mistakes, and it will sound terrible!”

This went on for many years, and I began to accept it as something

I would never be able to change; in fact I didn’t even know how
to change it. Then my husband and I moved to Australia, and the
lack of a pianist at our church forced me into having to play.
Yes, I was extremely nervous, and I did make a few mistakes. But,
do I regret taking the plunge? No way! Do you know I actually
enjoy playing now?
By taking steps that forced me outside my normal comfort

zone, I’ve achieved something I didn’t think I could do in a million
years!
So, with each new challenge that faces me, I try to overcome it with
a commitment and determination to succeed.
Very often when you attempt to change old habits, limiting

beliefs begin surfacing. These are the negative thoughts that
say, “I’ll probably muck up,” “I’m destined to be fat,” or “I’m just
no good.”
Action Point
What limiting beliefs are holding you back from
achieving your goals?
Write them down. This helps you to be honest with

yourself, and to face what challenges you, instead of
acting like they doesn’t exist.

Let’s say your limiting belief is, “I don’t know how to eat healthy!”
This is a learned skill, and therefore it’s possible to learn new
skills that will contain the solution to your current problem.
Here are a few suggestions:
 Commit 10 minutes each day for 30 days to learning more

about healthy eating.
 Buy books, magazine, and read websites such as
Dietriffic.com.
 Study pictures of healthy portion sizes, or weigh out each
meal until you become familiar with what a portion of food
is.
 Visit a trained professional for specialised help.
 Join an online support group.
Do you see how easy it could be to learn new skills that help you
overcome whatever difficulties you face?
These are skills that will help you for the rest of your life. Isn’t it
worth investing a few months of your time right now to
overcome your limitations?

Committing to Change for 30 Days

Chapter 7
“A nail is driven out by another nail. Habit is overcome by habit.”

- ERASMUS
Research tells us that people who make permanent changes to

their eating and exercise habits are much more likely to lose weight
and keep it off than those who look for a ‘quick fix’ solution.
You can’t expect permanent results from temporary

changes, and therefore it’s important that you only adopt lifestyle
changes, which you can maintain for the rest of your life.
Let’s say you want to begin a new exercise program, or healthy

eating plan. If you’ve tried it before, you’ll already know that
getting started can be very difficult. However, once you’ve
overcome the initial inertia, it does get easier to keep going.
Often it’s overpowering to think about making changes and having

to stick with them every day for the rest of your life. The more
you think about it as something permanent, the more you begin
resisting change.
So, rather than dwelling on making changes that will last a lifetime,
how about making a temporary change — say for 30 days?
After this time if it doesn’t work you can easily go back to your old
habits!

Could you try it out for 30 days?
It’s a little bit like being offered a 30-day money back guarantee!
The commitment is temporary; merely one month out of your
life, and imagine the health benefits you’ll enjoy in that time.
Essentially you could use this method in any area of your life -
learning a new skill, keeping a tidy desk, practising the habit of
positivity, being a better friend, or becoming an early riser.
Action Point
Choose one bad habit that you’d like to change, and
focus on it for 30 days.
If you’re serious about changing old habits, it’s important that you
allow adequate time for new habits to become firmly ingrained.
This is why trying a new habit for at least 30 days is a good idea,
giving you a greater chance of being successful long-term.
Remember that lifestyle change is a process - it took years to get

to where you are right now, and it will probably take months,
maybe even years, before you finally move into a stage of
maintaining new behaviors – so be patient with yourself!
It’s not impossible to change old habits though; in fact it’s very
possible indeed. By committing to it for just 30 days you’ll begin to
find out just what you can achieve when you put your mind to it.

Setting Useful Goals for Success

Chapter 8
“Your goals are the road maps that guide you and show you what is possible
for your life.”
- BROWN
How do you feel about change right now? Past experience can lead
you to believe that it’s a difficult, almost impossible task. But,
sometimes we focus too much on these difficulties, forgetting
to notice when things are actually going well.
This is why keeping a written record of what’s been happening is

extremely valuable, allowing you to appreciate your strengths, and
perhaps highlighting those areas you need to work on.
Setting appropriate goals is also extremely important if you want

to successfully change old habits.
So, grab a pen and paper and let’s make a plan of action for
the weeks ahead.
#1 Choose one or two small goals to begin with. Small goals

are easier to achieve and will eventually build on each other to
reach your main goal at the end.
#2 State your goals in the positive, rather than negative. Say

what you want, not what you don’t want. Also, state how you’re
going to achieve it.

#3 Set goals that are relevant to you. This may seem obvious,
but it’s a very important point. When you set goals that are
significant to what you want, they instantly become more
achievable.
#4 Set yourself a time scale. If you’re changing a habit of a

lifetime, it will take time, so allow yourself weeks, even months,
rather than days, and be patient with yourself.
You may say something like this:
 “I want to exercise more.”

 “I will do this by walking after dinner for 30 minutes, five
times each week.”
 “I will reassess this goal after 30 days.”
Another example could be:
 “I want to lose 1-2 pounds each week”

 “I will do this by cutting out chocolate, cakes, and soft
drinks.”
 “I will reassess this goal after 30 days.”
#5 Display your goals somewhere visible. This will serve as a

constant reminder of what you want, and how you plan to get it.
#6 How does your current state of health affect you? Write

about this in your journal, and read over it when you notice a

relapse coming on. Or, perhaps you’re trying to lose weight and
have a picture of yourself when you were heavier, you could use
this as a reminder of what you’re moving away from.
#7 Plan ahead. Are there circumstances that cause you to lapse

into old habits? Maybe it’s a certain time of day, specific occasions,
or particular foods? Write a list of these triggers in your
journal - how you can avoid, or overcome, high-risk situations in
the future. By simply having a plan of action you will immediately
feel more confident and in control of the situation.
#8 Accept setbacks and move on. This means jumping back

on the wagon as quickly as possible after a fall. Try to learn
something positive from your experience. Most importantly
accept yourself, and put it down to one of ‘life’s experiences’ rather
than labelling it as another ‘failure!’
#9 Enlist the help and support of friends and family.

Surrounding yourself with a good support team can mean the
difference between success, and failure. They may be able to
help you eat healthy, overcome temptations, or possibly exercise
with you. If those around you aren’t being supportive ask that they
try, or be open to making new friends by getting involved with local
community events, or joining appropriate groups or clubs.
#10 Reward your success. Set milestones for yourself, when

you reach them reward yourself with a non-food incentive, such as
a new CD, a trip to the cinema, or a new item of clothing.

Change Begins Now!

Chapter 9
“Habit is habit, and not to be flung out of the window by any man, but
coaxed downstairs a step at a time.”
- TWAIN
It’s very common to go through a “honeymoon period” when

beginning a new exercise plan or diet. This is when you’re highly
motivated, seeing results, feeling good about new changes - it
almost feels like nothing will stop you!
Unfortunately, this doesn’t last forever, but studies have shown the
longer you follow a healthy plan with daily self-monitoring,
the easier it gets to stick with long-term.
As your body and mind begin to accept the new healthy lifestyle,
over time you should find yourself developing strategies that
keep you on track, and you will naturally begin to ‘self-correct’
behaviour that isn’t conducive with your new way of life.
So, when things get tough, stick with it, and take encouragement
from the fact that time will make things easier!
Remember, your current path is creating your future for the

next five, ten, even forty years. If you continue on the path you’re
currently on, what will your health be like? How will you look and
feel?

If you’re waiting for the “right time” to begin changing your

lifestyle, whether it’s to lose weight, feel fitter, or give up smoking,
that time is right now.
Take control of your health, and commit to doing everything

possible to change your future into a healthier, happier, more
energetic one.
By carefully reading the information in this e-book, completing the

‘action points,’ and the attached checklist you’ll be well on your
way to getting rid of bad habits that hold you back once and for all!
I’d like to sincerely thank you for reading this ebook.
For regular healthy eating and lifestyle tips, you can stay in touch
with Dietriffic for free by subscribing to receive my latest articles
via email or RSS feeds. Please do contact me with any queries,
comments, or suggestions.
Best wishes as you continue on your journey to better health!
Melanie Thomassian

8 Step Checklist to a New You
1. Write a list of goals you’d like to achieve
2. Choose one goal, and commit to it for 30 days
3. Tell others about your new lifestyle changes
4. Get support from your friends, family,

community groups, or online forums
5. Commit 10 minutes each day to finding out more

information about health, fitness, or food
6. Journal your progress - keep a food diary, record

your weekly weight, monitor your physical
fitness. You could also record any difficulties,
and make suggestions for overcoming these
7. Maintain a positive attitude
8. Make a commitment to learn from whatever

challenges you face
Finally, enjoy the new you!

The Author
Melanie Thomassian is a professional dietitian, and author of Dietriffic.com.

In her spare time she also writes for the popular American based website
HealthCentral.
Melanie is extremely passionate about nutrition, believing the secret to better

health lies in eating a wholesome diet, being more active every day, and
simply enjoying what life has to offer.
Her goal is to help others achieve a healthy lifestyle, without the need for
fad diets, or extreme exercise regimens.
Have you subscribed to Dietriffic yet?
Disclaimer
“The Lifestyle Makeover Guide” is a free ebook, released by Dietriffic.com.

You are not permitted to give or sell this e-book to anyone else. If you have
received this book from anywhere other than Dietriffic you have received an
illegitimate copy. Please contact us and let us know.
While every attempt has been made to achieve accuracy in the content
provided, the author assumes no responsibility for errors or omissions, and
makes no warranties with respect to the applicability, fitness, or completeness
of the contents of this ebook. The author shall not be held liable for any loss or
other damages, including but not limited to incidental, consequential, or other
damages. The author makes no claims for any medical benefits of this book.

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The Lifestyle

Are You Ready to Change?.................................................. 3

Readiness to Change Quiz: How Do You Measure Up?.….. 4

Who Are You Accountable to?............................................. 9

Are Previous ‘Failures’ Hindering You?.............................. 11

Having a Positive Attitude to Change……………………………. 13

5 Easy Steps to Challenge a Negative Attitude……………….. 15

Overcoming Limiting Beliefs…….…………………………………. 17

Committing to Change for 30 Days ………………………………. 20

Setting Useful Goals for Success…………………………………… 22

Change Begins NOW!........................................................... 25

8 Step Checklist to a New You……………………………………… 27

The Author and Disclaimer………………………………………….. 28

© 2008 Dietriffic.com - All Rights Reserved 2

Are You Ready to Change?

Have you tried to lose weight before, but to no avail? Perhaps

Now I realise what my problem was - I had failed to plan

Think about this, you couldn’t go to a foreign country without a

© 2008 Dietriffic.com - All Rights Reserved 3

Readiness to Change Quiz: How Do You Measure Up?

To test your readiness to change, answer the 8 simple questions

1. How would you describe your attitude to lifestyle change

2. How do you rate your chances of reaching your goals?

3. Which statement best describes your thoughts about healthy

I’m keen to start making better choices 3

© 2008 Dietriffic.com - All Rights Reserved 4

4. How do you feel about being more physically active?

Good, I really enjoy exercise 3

5. Which of the following statements best describes you?

When I decide to do something, I do it 3

6. If you are overweight, what are your thoughts about losing

7. How do you deal with stress in your daily life?

© 2008 Dietriffic.com - All Rights Reserved 5

Check out the comments below to help boost your confidence

1. Of course being enthusiastic about change doesn’t guarantee

2. Despite what you may already think of your chances to

3. Having a plan to eat healthier is a good place to start, but you

© 2008 Dietriffic.com - All Rights Reserved 6

easier for them to reach their goals, because they have a

4. Thankfully being more physically active doesn’t necessarily

5. Many people put the blame on their poor ‘willpower’ when

© 2008 Dietriffic.com - All Rights Reserved 7

ways to foster a more positive attitude, which can help you

8. Having a solid support network is very important when

© 2008 Dietriffic.com - All Rights Reserved 8

Who Are You Accountable To?

Accountability is one of the major keys to lifestyle change. If

If possible, ask someone to be your ‘motivation buddy.’ You may

It doesn’t necessarily need to be a face-to-face meeting; it could be

Try displaying your weekly goals somewhere visible. For

© 2008 Dietriffic.com - All Rights Reserved 9

© 2008 Dietriffic.com - All Rights Reserved 10

Are Previous Failures Hindering You?

As we go through life, there are many things that simply don’t go

Unhealthy thoughts about previous attempts to change your

© 2008 Dietriffic.com - All Rights Reserved 11

If you’ve previously tried to make lifestyle changes, but have fallen

What do you do when things don’t work out according to plan? Do

Regardless of previous difficulties, in future when things don’t go

© 2008 Dietriffic.com - All Rights Reserved 12

Having a Positive Attitude to Change

If I said to you, “Don’t think of purple giraffe. Especially not one

Challenging Negative Thoughts