We all start off with high goals and extreme plans. I want to lose 60 pounds and workout 7 days a week. That may be great for some, but making smaller more obtainable goals make us stay committed longer. My signature on my email states, "take it 5lbs at a time." It gives you a great feeling to hit a 5-pound goal than the pressure of making the 60-pound goal. It becomes a lifestyle and not just a 2-week New Year's resolution.
Check out these 12 tips:
- Set small, measurable goals that will help you get to your overall large goal. For instance, I will eat 5 servings of fruit and vegetables a day, incorporate leafy green veggies into 3 meals a day, drink at least 68 ounces of water daily, etc.
- Keep a food and exercise journal. This is extremely helpful to track how much you’re eating; sometimes you don't realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. MyFitnessPal is a great resource for this.
- Remove processed junk food out of your diet by adding in nutritious whole foods. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they're usually self-stable. When looking for an afternoon snack, I tend to stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edmamae, boiled eggs etc.)
- Try new foods. Eating steamed broccoli and baked tofu every night can get old. Look for new healthy recipes online or in magazines so you don't get bored with eating healthy. I know a good place for recipes: Red's Kitchen😉
- Enlist support from your friends and family. Whenever I realize I need to get back to my roots and clean up my eats, the first person I tell is Don because he then knows not to offer me sips of beer and chips. Team up with a friend and hold each other accountable for eating healthy.
- Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don't get ravenous and end up eating whatever is in sight when you get home from work.
- Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Life is busy and prepping your own food sounds fun in the beginning, but by week 2, it's exhausting. Reach out to your Clean Eatz for help. With our weekly changing menu, you don’t get bored and stick to it longer.
- Keep tempting foods that trigger you to overeat out of the house. For me, this is chips, cereal, mini chocolate chips, and other packaged foods. If the tempting foods are already in your house because someone else bought them, I've found that putting them away in a (high) cabinet is helpful. Out of sight, out of mind.
- Always bring a healthy snack with you when you leave the house for more than a couple hours. Apples, bananas, carrots, bars, and a scoop of protein are very portable.
- Eat and enjoy your favorite foods in moderation. Deprivation tends to backfire, so if you really want a treat, then eat and enjoy it.
- When going out to eat, look at the menu for the restaurant online. Deciding beforehand what healthy option you're going to get can be helpful so you're not tempted by unhealthy options once you're there.
- Don't let one set-back keep you from working toward your goal. Don't get down on yourself if you slip-up; just make sure your next meal is a healthy one!