You see, those changes aren't sustainable. Those changes are made out of coercion or shame. They don't stick. You know what does stick? Reflection and looking at your life, your daily shuffle and seeing what works FOR YOU. Guess what? It might not work for me or the neighbor, or the chick drinking a latte with judgy eyes and a pouty face but WHO CARES??? If it works FOR YOU and makes you feel good about the step you are taking toward a goal then IT WILL STICK and you will be more likely to add another step to your life and your shuffle.
So, where is there still room for improvement? Lots of places. This journey, for me- and for you.... should be about small steps in ways that are manageable and make sense.