Saturday, July 25, 2009
This may come as a shock to you, but there are some people out there that want to ruin your diet and fitness plan. They can be family members, coworkers, your church group, and (in many cases) your closest friends. They're everywhere! They want to prevent you from losing weight and getting in shape, so they don't have to feel guilty about their own unsuccessful attempts at weight-loss. Or maybe their own insecurities and feelings of inadequacy start to surface as they watch you find the strength to make this lifestyle change. Either way, tempting you to "fall off the fitness wagon" means you're normal again, and they can feel good about themselves.
Take it AND leave it. Granted, the thought of wasting food is hard for many of us--especially in our current economic climate. However, that doesn't mean you have to clean the plate at every meal. When you're not hungry anymore, you're done--regardless of what's left on the plate. You should never leave the table feeling gorged and sick.
Keep a food (or "fitness") journal. Now I know some of you are like, "what?" But I really do believe in keeping some sort of fitness journal, even if just to fill the pages with all of the great nutrition facts and exercises you learn about on your journey to total body wellness. I'm not asking you to count your calories at all (something I, personally, despise). What I'd like you to do is use this journal to help you be on the lookout for patterns and situations that trigger your diet downfalls. Write down how you feel after eating certain foods, and where and why you got them. If it was food that made you feel bad, make up your own strategy to avoid it next time you find yourself in that situation. Not only will this help you take charge of your own progress, it may help you recognize people and events that do you in, allowing you to develop ways to deal with them. For example, if you know there will be a bunch of bagels and cream cheese every Friday at work, you might try bringing your own tasty treats on that day. It's much easier to resist those fattening foods when you have your own satisfying snacks.
Don't get hungry! This in itself can be the worst saboteur out there--hunger. When you're famished, you make irrational diet decisions. I'll say it again--WHEN YOU'RE FAMISHED, YOU MAKE IRRATIONAL DIET DECISIONS. To avoid an event like this, try to eat 5 to 6 small meals a day, depending on how long your days are. I like to think of it as breakfast, lunch, dinner, and two snacks in between. Not only will this greatly increase your metabolism (so you're burning calories even when you're not working out); it will help keep you from getting so hungry that you fall off the wagon. If you get hungry (or crave sugar) at night, try to eat fruit instead of junk food or candy. It's healthier, adds to the recommended daily allowance of fruits & vegetables we all need, often takes away the sugar craving, and--if you actually take your time and enjoy it--can remove the hunger you feel. Another good way to avoid overeating, or eating between meals, is to drink a nice tall glass of water. This will temporarily fill your stomach, easing your hunger. Besides, we should all be getting at least 8 glasses of water per day anyways. ;-)
If all else fails, contact me! I am here for you and want to see you succeed. =)
Sometimes it's subconscious and unintentional, and sometimes it's just downright malicious. Some are so conditioned to thinking of you as fat--practically relying on your fatness--that they're terrified at the thought that you might lose weight and actually look better than them. These are the haters that you need to weed out. Yes, I said it! Your health IS more important than a friendship with someone who wants nothing more than to hold you back for their own selfish reasons.
It can often be hard to tell the difference between those who simply don't understand your new found strength and determination and those who actually have ill intentions. No need to get defensive, since some (like Mom) have a tendency to confuse "love" and food. Instead try these tips to help defend yourself against diet saboteurs.
Just say no. Think about it! Does anyone ever offer a recovering alcoholic a drink? In the same sense, you shouldn't have to submit to having fattening foods stuffed down your throat. Just tell them, "No, thanks," and leave it at that. You don't owe an explanation, nor do you need to feel guilty if you choose to avoid someone who’s not helping your cause.
Take it AND leave it. Granted, the thought of wasting food is hard for many of us--especially in our current economic climate. However, that doesn't mean you have to clean the plate at every meal. When you're not hungry anymore, you're done--regardless of what's left on the plate. You should never leave the table feeling gorged and sick.
Keep a food (or "fitness") journal. Now I know some of you are like, "what?" But I really do believe in keeping some sort of fitness journal, even if just to fill the pages with all of the great nutrition facts and exercises you learn about on your journey to total body wellness. I'm not asking you to count your calories at all (something I, personally, despise). What I'd like you to do is use this journal to help you be on the lookout for patterns and situations that trigger your diet downfalls. Write down how you feel after eating certain foods, and where and why you got them. If it was food that made you feel bad, make up your own strategy to avoid it next time you find yourself in that situation. Not only will this help you take charge of your own progress, it may help you recognize people and events that do you in, allowing you to develop ways to deal with them. For example, if you know there will be a bunch of bagels and cream cheese every Friday at work, you might try bringing your own tasty treats on that day. It's much easier to resist those fattening foods when you have your own satisfying snacks.
Recruit people to your cause. You have the power to set up your own support system, by recruiting friends and family. You never know; it could turn out to be a positive social network that will benefit all involved. If no one happens to be interested, join a weight-loss group, perhaps an online forum, or (as I said before) avoid friends--even if only temporarily--who are a negative influence. Making new friends who share the same goals as you do is another way to improve your support system. The more time you spend in your lifestyle change, and the more supportive people you have around you, the stronger you'll get...and the more equipped you'll be to handle those not-so-supportive peeps.
It's OK to ask for help. Try to remember that your diet needs are unique and, to some folks who don't know or understand, weird. Don’t expect your friends and family to automatically know what your diet needs are. You have to tell them! Be fair and reasonable, especially with those you live with. They just might be willing to compromise about what foods are kept and cooked in the house.
Don't get hungry! This in itself can be the worst saboteur out there--hunger. When you're famished, you make irrational diet decisions. I'll say it again--WHEN YOU'RE FAMISHED, YOU MAKE IRRATIONAL DIET DECISIONS. To avoid an event like this, try to eat 5 to 6 small meals a day, depending on how long your days are. I like to think of it as breakfast, lunch, dinner, and two snacks in between. Not only will this greatly increase your metabolism (so you're burning calories even when you're not working out); it will help keep you from getting so hungry that you fall off the wagon. If you get hungry (or crave sugar) at night, try to eat fruit instead of junk food or candy. It's healthier, adds to the recommended daily allowance of fruits & vegetables we all need, often takes away the sugar craving, and--if you actually take your time and enjoy it--can remove the hunger you feel. Another good way to avoid overeating, or eating between meals, is to drink a nice tall glass of water. This will temporarily fill your stomach, easing your hunger. Besides, we should all be getting at least 8 glasses of water per day anyways. ;-) If all else fails, contact me! I am here for you and want to see you succeed. =)
XOXO,
Kimmy
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