Yes, small changes on their own do not produce instant results. However if these changes are maintained and compiled over time, they cumulate to something significant! Challenge the idea that faster is better, practise patience, flexibility and consistency. 
Imagine you have a mason jar. Your goal is to fill your mason jar with water full to the top, without going over the lip. In this scenario you only have enough water to fill it half way.
You also have a container full of small pebbles.
You know that if you add the pebbles little by little to your mason jar, it would help bring the water level up to the top without any spilling over.
You also know that you could achieve your goal quickly if you had the right sized and shaped larger rock.
So what would you do first?
Would you A:
Go outside and search for the perfect large rock that would fit EXACTLY in your jar and bring the water level up EXACTLY as you need it?
Searching is time consuming, leaving your goal unchanged for some time. You also run the risk of using a rock too large which would make some of your precious water spill out, leaving you further from your goal.
Would you B:
Use the pebbles by adding them in one by one until you reach your goal?
This option offers more control, however still takes time and which may be frustrating for some.
Changing eating habits is a lot like this goal. 
If you search and search for the ONE change (i.e.. eliminating a food group, an entire macronutrient or skipping meals) which can solve all of your problems, you’ll be looking forever. Trying different one size fits all approaches may work in the short term (until the water spills over the lip of the mason jar) but these strategies are unsustainable and often times damage our relationship with food.
These experiences lowers self confidence, self worth, and diminish your genuine efforts. You want to quit, and of course you do! That experience left you with an expectation hangover.
Using pebbles one by one is a slower process, however it offers you more control and confidence as you progress. One single pebble doesn’t make a large difference, but I highly encourage you to challenge the idea that one change alone will solve your problems.
It’s about consistency, it’s about compiling those small changes (or pebbles) and eventually with patience you will reach your goal.
So what pebble can you add to your jar today?
Rebecca Vukan RD