I make sure I have protein at every meal. Mornings it's 2 eggs plus lots of veggies in a fritatta. Lunch is a protein smoothie. I have an afternoon snack that's just fun--under 200 calories. Then dinner I have a lot of calories left (500-700).
Find yourself digging through the cupboards and end up eating something that you aren't even hungry for, just because the box/packaging had a bright, appetizing, appealing picture?
I plan out the night before exactly what I'm going to eat the next day, for all five meals. That way, I know my nutrition intake already, and I can tweak things as needed if I have too many carbs or not enough protein.
It is much easier to say no to junk food snacks and fast food if you don't let yourself get to the "starving" point. Make sure you eat small snacks in between your meals and never let yourself get overly hungry. Your brain does not think rationally when your blood sugar drops and your stomach is growling like a monster, and all you want is junk food. Keep this from happening by snacking on a regular basis and it becomes much easier to make the right choices.
If you feel like eating a "treat" (or buying one)... save on money and calories by treating yourself in other ways...
Knowing my boyfriend is struggling through the same motivational issues as me has me pep talking him through it.. inadvertently pep talking MYSELF! We keep each other on track and it's amazing!
I treat workouts like an appointment, and I schedule them early in the morning. I take spinning classes on Tuesdays and Thursdays at 7am, and I swim on Mondays and Wednesdays at 7am. Working out at the same time every day makes it easier to stay on track. Scheduling my "appointments" so early in the morning also ensures that nothing else gets in the way!
When I find myself reaching for an unplanned snack, I sneak in 10 minutes of cardio (even if it's just a brisk walk up & down my hallway). By the end of it, I usually don't want the snack, and I've boosted my calorie burn for the day.
So you're finally on a row and then, suddenly, you go to a girl's night out and get carried away by the food buffet or you skip your cardio for two days. Don't make a tragedy out of it! Keep going like nothing has happened! The more you turn this little side tracks into a tragedy, the more you'll be tempted to drop everything! There is no law of nature saying you have to live either perfectly healthy or unhealthy! Stop seeing the world in black and white and discover the gray shades in between!
When planning to eat out, I search the menu online first, and make a decision of what to have based on what will fit into my counts for that day. When I get to the restaurant, I'm already looking forward to my chosen meal, I don't look at the menu and so I'm not tempted by other, less healthy choices. :) Good luck everyone!
one thing that honestly helps me alot is submitting a daily blog entry of my weight loss journey. by doing this, i make sure that i am going to be writing about something positive because after all, people will read your entry and who wants to admit that they have in fact gained back weight or completely stuffed their face with food that day? you want to be able to say i've lost another pound! or today i walked 3 times furtherl! maybe even, i convinced my friend to join sparkpeople!
One thing that helps me to avoid snacking after I'm done eating for the night is to brush my teeth right after eating. The taste of toothpaste takes the flavor/sense of the food out of your mouth. If someone offers me something, I say I've already brushed my teeth.
I think the key is activity level every day. Post messages in your teams; blog; send goodies; send spark mails; USE THE TRACKERS. When we stay active and communicate, it keeps us focused on the task at hand. We make friends that give us invaluable support when needed, as well as ideas. It helps keep us on track
This secret is based on a quote I found a while back that says, "Don't trade for what you want most for what you want at the moment." I can't remember where I saw it or who it came from, but it has stuck with me. This can apply to food, exercise or anything that might hamper your long term goal for a short term satisfaction.
Just a quick tip to allow small indulgences without having to avoid the man in your life who likes to always take you out to dinner, or bring home your favorite fruit smoothie from the local ice creamery .
I have a terrible time with grabbing something to eat every time I go into the kitchen. The way I keep that under control is to only go into the kitchen to prepare my meals. I put my water in a 32 oz mug with a lid and plenty ice to keep it cold. That way I am not going in the kitchen to get water all the time. This has helped me considerably. Anything you can prepare ahead of time to save trips into the kitchen the better!
I do not especially like chocolate but when my sweet tooth rears its ugly head - anything will do. To avoid getting in to an overwhelmingly deprived of sweets state - I count out 6 Tootsie Rolls in the morning. (6 tootsie rolls= 140 calories) You can chew a tootsie roll for a while so your mind feels like you ate more. I spread my tootsie rolls out throughout the afternoon when I am most tempted to look for a treat. Dum dum pops work also to switch it up. (4 dumdums=101 calories)
My mantra is ....well, one of them, I should say, since I have several to keep me moving forward and to stay on track, is:
Enter your food in the Nutrition Log the night before so you can PLAN your entire day and know that you are within your ranges. If you're not, you can make changes BEFORE you have eaten the thing that makes you go over or can add things so you aren't under.
Before starting your program take time to set your goals. Without a road map to base your decisions on it will be difficult to know where you are heading or be able to reward yourself along the way. Rewards of small goals will keep you focused and encourage your success.
What helps me the most is to stay in a good routine. Decide what you're going to eat for breakfast and stick with it. Figure out what works for you for lunch and just do it. Taking away the constant need to make decisions can make everything easier.
If you have the chance to log your meal or snack right away while you are eating or or directly after, you won't have to try to remember what you ate throughout the day and this way, you are less likely going to forget what you ate when its time to log it in.
Disappointment comes when I put my expectations in people I love. People I trust like family, friends, or my pastor! If I keep my expectations on what I KNOW is right instead of whom I know, I can avoid this pitfall. choice: Emotional eating/writing? I choose to write.
It's important to associate with people who are where you want to be, or have similar goals/lifestyles. It makes staying on track that much easier especially when socializing.