12 Ways to Better Eating-Mental Approach
Lots of people are trying to eat better,... trim off some extra pounds
gained over the holidays, or get beach-ready for a moment in the sun.
Eating better is hard, and many people get frustrated, fall short or
give up. Here are some key ways to make your eat better stick.
1. Set Goals: It starts by having clear and realistic
goals. Write a list of things you want to change about your diet. Also
incorporate goals that you may have regarding your body and plan your
diet around those goals. I recommend setting present goals, short term,
and long term goals. If you try and do everything all at once you can be
overwhelmed and want to quit. Take it one goal at a time if need be,
and one day at a time, this isn’t a race. You may also want to write
reasons why you want to make a change in your eating habits. You might
share your goals with others who will help you meet them. You can put
your goals where others can see them “on the fridge, at work” to
motivate you to work harder. This will also get others behind you and
involved in your new routine. As you achieve your goals, check them off.
This will give you a sense of accomplishment and add excitement leading
to your next goal.
2. Have Realistic expectations- Any diet plan needs to work with you and not against you.
You need to be realistic when setting up the parameters of your new
diet. Your plan needs to work for you and your situation. It needs to
fit your schedule and your budget. If you don’t follow your budget, your
cooking costs will get too high and you will have to withdraw from
the diet
you set up. If you don’t cook for your schedule and your eating times
you will find yourself without food and scrambling to find a healthy
choice. So be realistic with time, and give yourself extra time to
prepare food, or have food pre-packed. Also know that obstacles can and
will come into your path from time to time to derail you and your
progress, so don’t think that everything will be easy and will just
happen. This takes work.
3. Be Proactive - Make a list of healthy foods you enjoy,
and what foods you can take with you to work, in the car, school, etc.
You can create entire menus revolving around where you will be at what
time of the day. Never give yourself an excuse to not have something
available for you to eat, no matter where you are when you are supposed
to have a meal. Always keep healthy foods on hand. If you don’t you will
probably eat whatever is available at the time whether it be fast food,
office treats, etc. This can throw off a diet plan and get you in the
habit of making bad food choices and eat whatever is fast and
convenient. Know where you will be at what time of the day, when you are
open to cook, to eat, to shop for groceries, and plan accordingly. When
you fail to plan, you plan to fail.
4. Consistency is key - Most people respond well to
consistency. Make a plan and stick to it. Try to eat at around the same
times daily and keep to the same portion size and caloric intake.. Your
body will recognize this pattern and in turn keep your metabolism
burning and your energy levels will stay high. You will feel better, and
get in a healthy routine. It is easy to sabotage yourself by grabbing
nasty snacks to meet uncontrolled cravings. The time you spend on
planning and consistency is a true investment that will benefit you for
the rest of your life.
5. Be flexible - Of course, even the best plans fall short
at times. Life can sometimes get the best of all of us. Sometimes your
eating routines need to change. Where you can, try to plan ahead for
these events and have items on hand you can take with you when you’re in
a rush or are eating out. Example: Bag of almonds, protein bars and
shakes, fresh fruit. Also educate yourself on nutrition through the
internet, books, and magazines. You can use this knowledge to help you
improvise and find foods that are compatible with your diet, for example
if you are out with friends or stuck with no time to cook. Find items
that are less time consuming that you can take with you in a pinch.
6. Don’t be so hard on yourself - Nobody is perfect all
the time. If you mess up, miss a few meals, or even have a bad couple of
days, just pick yourself up and get back on track. You’re doing this
for you, and the added stress of not living up to your own expectations
can lead to a total diet derailment. Being healthy and eating healthy
does not mean you can’t enjoy foods not on your meal plan. So don’t be
so hard on yourself. YOU CAN DO IT!
7. Stick with your plan - It takes time to develop healthy
behaviors. After about a month of eating better consistently, you will
have developed a habit. You will find that everything you initially may
have had a hard time doing becomes more effortless and be a normal part
of your day to day life.
8. Have fun - Eating right takes dedication, commitment
and sacrifice. Don’t stress yourself out over small bumps in the road.
You have the power to change any negative into a positive, and you have
the choice to have a positive outlook regarding any situation you find
yourself in. Find fun ways to keep yourself motivated. Get friends and
family involved. Set challenges at home, with friends, or at work to
start eating healthier. Take the time to cook and try new and
interesting recipes. You are making change for the better, so why not
make it enjoyable.
9. Give yourself praise - You are not a dog so don’t
reward yourself with treats. Realize that changing your eating habits
can be a daunting task for anyone. Just think how long you have had your
current habits and know that changing those habits will not happen
overnight, but with time. Congratulate yourself on any healthy changes
you make, you deserve the praise. Praise builds confidence and makes you
feel good about the healthy choices you are making, and in turn help
keep you on your path to betterment.
10. Don’t rush into this - People always start with the
best of intentions and will try and do everything at once. They get
overwhelmed and quit before they really even started. Small changes add
up and can make a huge difference. Work on one thing at a time and keep
adding to it. Before you know it you will have many healthy habits that
incorporate together to make a healthy lifestyle and a healthier and
happier you.
11. Focus on the journey and not the destination - To live
a healthy lifestyle is never easy. In order to enjoy this lifestyle
with all the ups and downs, we must enjoy the process and the journey on
the way to our destination. Once we hit our destination we immediately
look to the next mountain top and we either want more, or worst case
scenario we think that we have accomplished all we need to and we relax
on all of the things that got us there in the first place. Take pride in
small victories along the way, they add up.
12. Measure Success and Set New Goals: Making successful
changes means measuring your progress towards your goals and recognizing
your accomplishments. As you meet short-term goals, you can plan the
next steps with more confidence. Constantly re-strategizing your goals
takes long-term visualization. That long-term vision needs to be broken
down into doable steps.
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