In a previous post I discussed the habit of always sitting when eating and taking one bite at a time Today I’ll cover some other habits that have helped my clients feel more in control. I find that when people start losing commitment with their health and weight goals these habits are often the first to go:
- Pick a day and time to write a shopping list and food plan (as loose or detailed as works for you). PUT IT IN YOUR CALENDAR. I doubt that this will take more than 10 minutes total.
- Log your food. A study by the American Journal of Preventive Medicine said that people keeping a food diary six days a week lost about twice as much weight as those who logged less frequently or not at all.
- Weigh yourself at least once per week and put it in your log. Keeping track of your weight is not about how you “feel” in your clothes – it’s all about the data baby!
- Never eat while driving, on the phone or actively doing work.
- Work up to adding veggies at every meal. Focus on: broccoli, cauliflower, brussels sprouts, kale and cabbage. Also: spinach, zucchini, asparagus, salad, peppers, tomato, herbs (fresh or dried). Hate veggies? Look out for my upcoming recipe series on veggie dishes for veggie lovers.
- Plan your treats – pick a day (or if it’s vacation or a special event like a wedding), and decide what you will or will not eat – ahead of time and write it down.
- Study menus and buffets like you are studying for a test. Prior to eating out, review the menu and decide ahead of time what you will eat. With buffets – do the “buffet tour” by circling the entire buffet ahead of time before putting food on your plate.