You know when you’ve been on vacation, had a fun weekend or were just living your best life for a couple months and you’ve been eating whatever on earth your little heart desired? And then when you try to get back on track with healthy eating you find yourself wanting to eat a donut every other minute and reaching for your phone when you get home from work because you want to order an XXL pepperoni pizza from JETS? And a day of healthy eating seems like an eternity to just fall off track again and the vicious cycle just continues?
I feel like I was falling into this cycle recently with so much going on the past couple of months. I am one who is all for balance but lately it’s been more indulging than eating healthy so I am ready to get back on track! Below are steps I will be implementing that I have always found helpful in my health journey!
1. Set a definite date and just get started
Seriously. Set a date and make the decision that you are taking the pizza delivery man off speed dial and you won’t pick up a dozen donuts for yourself on the way to work anymore. It may not be easy in the beginning but making the decision to make a change, setting a date and getting started is the first step and the ultimate power.
2. Re-evaluate your goals and write them down
Like Antoine de Saint-Exupéry said, "a goal without a plan is just a wish," so make sure you know what your goal is and have the plan to execute it! It doesn’t always have to be weight loss either. It could just be eating healthy to feel better overall. It’s important to write out why your goal is important to you as well, so you have something that drives you when you may be struggling.
3. Grab an accountability partner
A study was done by The American Society of Training and Development that found that people were 65% more likely to complete a goal if they committed their goal to someone. Those who had an accountability partner for committing this goal increased their chance of completing it to 95%! So what are you waiting for? Phone your bestie, tell them your goal and ask them to hold you to it! Let them know that you will be reaching out to them on a regular basis for support.
4. Throw away the junk food
Or give it away if you like but get it out of the house! You don’t want those Doritos breathing down your neck when you are eating your salmon and veggies. Odds are if it’s in the pantry, you'll be thinking about it and when you go look in there for the spinach (that isn’t even in there) and you’ll see those beautiful chips staring you in the face. Just grabbing one will turn into eating the entire bag. So toss it!
5. Plan your meals
Failing to plan is like planning to fail (can you tell I like quotes?). If you plan out what you are going to eat that week, you are way more likely to stick to those healthy meals! A lot of the time people eat unhealthy foods out of convenience so if you have your healthy meals ready and planned, you won’t have to do that! It's helpful to make a recipe that lasts a couple days and eat that until you need to make another. It is especially helpful to plan your weekend meals as well.
Yes I said it. Not eating after a bad weekend is the worst thing you can do. It can wreck your metabolism or just make you feel super deprived and wanting to add the pizza delivery guy back on speed dial again. Remember it’s a marathon, not a sprint and yes you actually do have to eat, just make healthy choices!
7. Re-create your unhealthy meals into healthy ones
This can actually be kind of fun! Sprucing up your meals with variety helps you feel not so deprived and like you want to fall of the wagon. The best way to find a healthier recipe of something you like is to google that recipe snd find the Whole30 or paleo version.
8. Replace your poor eating habits with something else
Do you find yourself staring in the fridge right when you walk in from work? Or mid afternoon walking to the office cafeteria to grab a snack? Time to replace the bad habit with a good one! Instead of going straight to the fridge when you walk in the door, go for a walk. Replace that cafeteria run with stopping by a co-workers desk for a 10 minute chat. Pretty soon you these new healthier habits will be there to stay!
9. Drink up buttercup!
No I am not talking about Budlight. I mean WATERRR! Drink it. Lots of it. It keeps you hydrated, helps with digestion, fills you up and will help eliminate fake hunger cues.
10. Move yo body
Have you noticed when you workout you generally crave healthy meals? So get those workouts in! It doesn't have to be much, each walking every morning can make such a difference.
11. Make sure you are getting enough zzzzs
Sleep is so important. Making sure you get enough each night will give you the energy you need to get through your day and will reduce you urge to eat chocolate chip cookies because you feel unsatisfied with all your meals. It does the body and brain good!
I hope these tips are helpful and would love to hear how you are doing getting back on track!!! If you are ever looking for a support group on your health journey feel free to join the one I created a couple years ago! You can find it here.