The biggest obstacle in weight loss is changing your mindset. You see a friend or family member who loses a noticeable amount of weight and the question every time is, “how did you do it?”. You wait for that magical formula, a secret pill. Unfortunately, this does not exist. Healthy weight loss is achieved through lifestyle and behavior modification. Your relationship with food must be changed. It’s important to understand that food is not the enemy, food is just food! We often use food for other means besides what it is needed for, to survive. We use food as comfort, as pleasure. Focus on the feeling that the food is delivering. Be aware of what you are putting into your body and how it is going to make you feel. When a waitress asks you if you want dessert, do you say yes because you are still hungry? We often eat because it feels, tastes, and looks good. We need to stray away from that mindset. Here are some helpful tips.
- Never leave the house without water. We often mistake thirst for hunger. Drink at least 8 glasses a day.
- Only eat half of everything when dining out. Supersized portions are a dieter’s nightmare. Ask for a to go container at the beginning of your meal, box half, and dinner is served.
- Eat when you are hungry, not because it is mealtime. How often do you eat at noon just because it is lunchtime? Eat only when you FEEL hungry.
- Never eat mindlessly or just because it is there. Calories add up fast! Stop snacking on the office candy dish and eating off of your kid’s plates, save yourself hundreds of calories a day.
- Eat a piece of fruit or chew gum while preparing dinner to keep you from tasting.
- To avoid night eating, use white strips or a night guard to signal that the “kitchen is closed”
- Always read the food labels. Most of the time we aren’t even aware of how fattening a food is. If you don’t know what is in it don’t eat it!
- Always carry healthy snacks. Don’t get stuck eating junk because there aren’t any healthy options available. Carry fresh fruit or nuts to get you through the day.
- Cut out the whites. Sugar, salt, and white flour are no good, substitute whole grain foods and sweeten foods with Stevia or honey.
- Before eating a meal or snack ask yourself “Why am I eating this?” see what comes up.
You don’t have to do this alone! Call now to schedule a Personal Training or Health Coaching session.