Surprise #1: Even if you’re less than 50% consistent with your habits, sticking to a program for a year can lead to a 5-6% loss in body weight. That’s about 11 pounds on average, showing that small, consistent efforts can make a real difference. For example, swapping out a fast food lunch for a green salad with lean protein every day, along with having a piece of fruit for a snack most days, could put you at around 40% consistency.

Surprise #2: Being 50-79% consistent makes a big difference. This level of consistency can help you lose belly fat and reduce the risk of heart disease and diabetes, highlighting that progress is about consistency, not perfection. For instance, ensuring a healthy breakfast and lunch, plus the occasional snack, could put you at a 60% consistency rate.

Surprise #3: Achieving at least 50% consistency might be easier than you think. Focusing on improving just your breakfasts and lunches could put you at a 60% consistency rate, demonstrating that small changes can lead to significant health improvements.

Surprise #4: Even for big changes, you don’t need to be perfect. Being 80-89% consistent can lead to significant and sustained weight loss, showing that progress is about finding a balance that works for you. If you’re trying to cut out desserts, for example, skipping dessert about 5-6 times over the course of the week while still allowing yourself 1-2 desserts can lead to meaningful changes.

So, let go of the need for perfection. Embrace progress over perfection and celebrate every small step you take towards a healthier you.