Plan, plan, plan:
Pick one day of the week to plan your meals and snacks, make a grocery list, shop for the week, prep for easy snacks and meals for the busy week ahead.
Keep it moving:
Look at your weekly schedule and write in specific times you will exercise. Keep workout clothes in the car to make it easier to stop by the gym on the way home from work. Enlist an exercise partner to keep you accountable. Try a new activity that will bring new excitement to your exercise routine. Set realistic goals for yourself- start small and build onto your exercise pace and time. Enjoy your favorite tunes while you exercise.
Make mealtime special:
Enjoy eating without distractions. Take time to chew your food well, savor the flavor and texture of whatever food you are enjoying and don’t rush through the meal. Sit down as a family to eat and catch up on the day’s activities. Play some background music, light a candle, share a fun story from the day or past, something you are looking forward to in the future…keep the mealtime stress free.
Keep a healthy mindset:
Stay focused on healthy eating habits- chew thoroughly and eat slowly. Enjoy each bite of food- feel the texture of the food, really savor the taste of what you are eating before you swallow the food. Remember the positive reinforcement you feel as you meet your goals and reflect on those feelings as you make decisions to avoid empty calorie foods or beverages. Find activities which relieve boredom, stress, anxiety other than comfort foods. That could include journaling, listening to your favorite music, taking up a new hobby, using aromatherapy, calling a friend, organizing a space in your home or office or simply taking a walk outdoors.
Prepare:
Find out ahead of time what is being served when going to a social function which involves food. Bring a healthy dish to share. Eat something light and healthy before going to stave off hunger. Keep a non-caloric beverage in your hand to avoid nibbling on finger foods.
Keep yourself accountable:
Track your food, fluid intake and exercise using a phone app like Baritastic, MyFitnessPal, Lose It or MyNetDairy to increase your awareness of what you are eating, how much you are eating or drinking, how much you are moving. This helps with keeping focused on making healthy food and beverage choices. It also may inspire you to exercise a little more each week.
Be your own biggest cheerleader:
It is important to recognize you are unique and human. If you are having small wins- relish in those victories. On the other hand, if you have a slip, don’t beat yourself up, rather recognize this is normal and return to the basic principles. These include eating small, balanced meals and snacks which are planned and spaced approximately every 3 hours, chewing thoroughly, eating slowly, remaining active, planning ahead, separating meals and fluids, drinking unsweetened, decaffeinated beverages to equal at least 64 ounces daily and stop eating when you are satisfied and finally, keeping protein first, then fruits and vegetables and third starch.
Here's to a happy and healthy 2025!
