Small Changes, Big Results

Blog Small Changes, Big Results
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Tom Tollefson

Tom Tollefson

Jan 9, 2026

250.8 pounds. + 0.4 pounds today, - 82.2 pounds overall, - 1.2 pounds toward my goal of losing 10 pounds in January.

Lately, I’ve been learning an important lesson: you don’t always need a massive overhaul to see progress. Sometimes, a small, thoughtful change makes all the difference.

I’ve been sharing how adding weight lifting to my routine has caused my hunger to spike. That makes sense. I’m working out harder, especially at 5 p.m., and by the time I finish walking and lifting, I’m really hungry. Sticking to my plan of not eating after 5 p.m. has been a challenge because that hunger feels urgent and loud.

Last night, instead of white-knuckling my way through it, I tried something different.

Before my workout, I took a scoop of chia seeds, mixed them with oat milk, added a little maple syrup for flavor, and put it in the fridge. When I finished my workout, it was ready to go.

And guess what? It worked.

That small change completely took the edge off my hunger. It put out the fire instead of letting it grow. I didn’t feel the need to keep eating. I didn’t feel deprived. I felt satisfied.

The result on the scale this morning? Fantastic. I was down 1 pound.

That didn’t happen because of willpower. It happened because I found a solution that fit my body, my routine, and my goals.

This experience reinforced something I truly believe: you have to figure out what works best for you. What works for someone else might not work for your schedule, your hunger signals, or your lifestyle. Progress comes from experimenting, paying attention, and adjusting along the way.

I’m on track in discovering what works for me, and I know I’m not done yet. There will be more lessons, more tweaks, and more small changes ahead. And that’s a good thing.

If you’re on your own journey, keep going. Stay curious. Don’t be afraid to try small adjustments. They might lead to bigger results than you expect.

I wish you well on your journey to better health.

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Weight Loss

Intermittent Fasting

Zone 2 Training

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