How to stay on track with food?

Often times I hear, “I don’t have time to cook” or “I woke up late”. What I hear are excuses and poor time management.

 Sticking to a healthy eating plan can be a challenge especially with temptations all around. Focus on why you wanted to make this change in the first place and utilize those feelings to encourage yourself.

 Showing up prepared is the name of the game! Here are 10 tips to stay on track with food.

1.       STOP THINKING OF IT AS A DIET

 STOP! Stop restricting yourself on the foods you are eating or the calories you are consuming. Feel empowered by all the foods you can eat! My rule of thumb, learn portion control and not frequent. Instead of saying, “I can’t eat that, I’m on a diet,” think of an alternative way to make that dish with healthier ingredients. Then other times eat that damn dish! It’s called healthy lifestyle. Don’t make yourself miserable.

The take away: The word “diet” is associated with negative emotions, so replace the word “diet” with “new healthy lifestyle” which is more positive and refers to a continuous nourishing lifestyle.

2.       MAKE A MEAL PLAN

 This is a HUGE one! One of the main reasons that people fall off the wagon is simply convenience. You arrive home from work so hungry that your lack of better judgment has gone out the window and you automatically grab for an unhealthy bag of potato chips while trying to decide what to make for dinner. Eliminate that thought process by making a meal plan. Designate a day to sit down and write out your breakfast, lunch, and dinners you would like to eat for the next week. Only buy ingredients for those meals so that you won’t be tempted to stray away from your goals. Consider grocery pick up or drop off to help prevent buying extra unwanted items. You might even save some money too!

3.       DON’T GO GROCERY SHOPPING HUNGRY

 Don’t even step foot in the door if you are hungry! Your willpower will be reduced and suddenly all the junk food will be irresistible and you’ll end up making a bad judgment call. Instead, try eating before you head to the grocery store or shop online.

4.       PREP YOUR MEALS

We live in a fast pace environment now days. If you don’t have time to cook meals each night then dedicate a couple hours on the weekends to prepare your meals for the following week. This will help you stay on track with food while hitting your goals. Prepare your meals for reheat throughout the week or even freeze large batches for maximum time saving. If meal prepping isn’t your forte, consider a meal prepping service geared towards your specific goals.

 Stay on track and stay prepared. Remember to take your lunches with you to avoid temptations. If you are going out for a meal take a moment beforehand to browse the menu so you can make a logical decision.

5.       SURROUND YOURSELF WITH FRESH FOODS

Keep fresh fruits and vegetables in the house. Try a new fruit! Have cucumbers on hand for a healthy snack with hummus. Keep containers filled with peppers, carrots, and celery. Whenever you’re hungry you have healthy snacks waiting for you, guilt free!

6.       DRINK WATER

 I can’t stress this enough, you need H2O. Often times when we feel hungry our bodies are thirsty, craving water for essential bodily functions and processes. Stay full and stay hydrated with water. Drink water as soon as you wake up, before meals, and before you head to bed for the evening. Make sure to top off your hydration levels throughout the day to replenish expelled fluids.

7.       EAT AT SPECIFIED MEAL TIMES

 Stay on track with meal timing. Set yourself specific meal times to have breakfast, lunch, and dinner. Having specific times will help ensure you get all your daily calories. If you have trouble, set yourself alarms to remember to stop and take a moment for yourself. Food timing helps decrease fat stores and affects circadian rhythm and metabolic changes within our bodies. It’s IMPORTANT!  

8.       TAKE JUNK FOOD OUT OF THE EQUATION

 If it’s not there to tempt you, you will not eat it. Avoid buying junk food when purchasing your groceries. Remember how I said, “People like convenience?” When the junk food is not within reach you are less likely to eat it.

9.        EAT WHOLE FOODS

 Your lifestyle should be centered on a diet rich in Whole Foods. Supplements are a great alternative if you cannot make your daily nutrient goals, but Whole Foods are linked to better health outcomes. Whole Foods are high in fiber, vitamins, minerals, and help support healthy gut functions reducing the risk of chronic diseases. When at the grocery store try to stay on the out skirts of the store, this is where you will find your Whole Foods.

10.   BE ACCOUNTABLE

 At the end of the day, it’s you vs you. Hold yourself accountable. You are less likely to stray from your eating plan if you have to be held accountable for your actions. Hire a personal trainer or nutrition coach. Write down what you ate in a day and how it made you feel, stick it on the fridge or bathroom mirror so you can see it the next day. We all have an occasional setback, this way you can learn from your mistakes and move on.