How many times have you started a healthy eating regimen and soon fallen back into bad habits. The answer is to stay motivated and keep on target. Feeling guilty can make you depressed, which can then make you crave comfort, so waste no time on feeling guilty, move on and just get back on track. So to help you to stay motivated you need to have some rules to help you along the way. It’s a good idea to make a plan of action with your personal trainer, who will help you with diet and exercise plans. You need to set a goal then it’s easier to create a plan and strategy to achieve that goal. Next get good support, surround yourself with people who respect your goal and help you to stay on track.
Stay accountable – this is where your personal trainer could help. Report, whether or not you have used good eating habits and followed your eating plan, to another person, daily if possible, through email, texting, or voice messages. And stay accountable to yourself by weighing yourself every day.
Stop looking for the perfect diet or the perfect combination of foods, just by eating in a very healthy way will be more sustainable than faddy diet foods. Eat everything sitting down, slowly, and enjoy every bite–whether or not you feel like it. It’s much more difficult to allow yourself to eat off plan, eat mindlessly, or binge if you are doing this.
Motivate yourself every day by reading a long list of reasons that you want to lose weight every morning. Pull out this list at vulnerable times of the day, as well. Remember your goal and what you want to achieve, whether it’s a visualisation of yourself in that new outfit, being able to keep up with the children and not feeling so out of breath, or just trying to keep to a healthy lifestyle,
Learn to recognise the difference between hunger which is the empty feeling in your stomach when you haven’t eaten for a few hours and craving or the desire to eat which could be caused by boredom or just from habit, or perhaps you’re not drinking enough water, dehydration can cause hunger-like feelings that may be triggering you to eat more or more often than you should. If you’re are not really hungry then try to a distraction, even doing a short 10 minute walk or a quick swim can make all the difference and the exercise makes you feel better and helps to suppress your appetite whilst it burns off calories. Plan your eating with a set of meals and snacks. Eat only when it’s time to eat; not when you feel like eating.
Wandering the aisles of your supermarket can be a problem if you haven’t made a list beforehand.
Have a master list on your phone with all of the staple items you’ll need and if it’s not on your list, don’t buy it. Again previous planning with the help of your personal trainer will enable you to plan out your meals for the week and then shop sensibly for the food, without any distractions.
Make sure your cupboards are clear of all the non-diet temptations, but equally have a full fruit bowl easily available to grab from at home, and keep chopped up peppers, carrots and cucumber in the fridge to and maybe a low fat yoghurt dip or some hummus if it fits in your diet plan, ready to munch on when the hunger does get to you. Even plain popcorn is a high fibre, low fat snack that could be included or a handful of nuts to provide a protein and healthy fat snack.
You could even start small, perhaps you just want to increase your fruit and veggie intake and cut out all junk food, don’t try to do it all at once. For the first week you might limit bread and desserts to no more than twice a week and the next week you might eliminate them completely and add in more fruits and vegetables. Build up to what you want to achieve but keep a list of what you are eating and this will make you more mindful about your choices and help you spot potential problem areas.
With the exception of those who have medical conditions, most people could stick to their diets with a little planning and perseverance. Even if you know you have a big work dinner, try to get the menu ahead so you’ll know your healthy options, and be resolved to pass on wine, staying the course now is going to help you feel great later. If you do slip up and give in to temptation, it’s happened, get over it and get back on track.