Just like the saying “good things come in small packages”, making small changes can make a big difference in how quickly and consistently you achieve weight loss goals.
A big mistake that many of us make when it comes to weight loss and weight management is thinking that we have to make many changes in many different areas of our life. The fact is that it is possible to manage your weight – and even lose weight – with some small, simple changes in lifestyle habits.
Reflect on Your Eating
It’s important that you are being honest with yourself about your eating habits. The best way to do this is to track your food on a daily basis. It is so easy to grab a handful from the candy dish as you pass by and then wonder why your scale is being so unfriendly. Are you a late-night snacker? Do you finish leftovers from other people’s plates? Noticing these self-sabotaging behaviors and cutting back, or better yet, putting a stop to them will save a lot of extra calories. I bet you won’t even miss them!
Plan, plan, plan
Preparing a meal plan in advance and having a strategy for what foods you will eat and when during the week goes a long way in keeping temptations at bay. It’s a good idea to plan both snacks and meals. Go ahead and download my meal planning template pack if you need help getting started with meal planning!
Eating a nutritious snack or small meal before a get together is a super strategy when you are not sure what choices will be available. When you are invited to a party, bring a dish you know is good for you goals. Other people will appreciate a healthy option too! If you can, store some healthy snack options in your purse and work to avoid temptation.
Make Your Snacks Matter
When you plan for your snacking, with nutritious choices that include complex carbs and a small amount of protein, it’s more like a mini-meal than a snack. A good example is an apple with some peanut butter. The key is to opt for nutrient rich snacks rather than empty calorie options like chips and candy. Healthy snacking is easier than you think!
Shopping for Success
It’s no secret that you should never shop for groceries when you are hungry. It is way more likely that you will make impulse purchases of foods that are not on your meal plan and usually less healthy.
Make a shopping list based on your meal plan in advance and stick to it. Steer clear of processed foods as much as you can. In fact, keep to the perimeter of the store as much as you can. Keep your pantry cabinet and refrigerator stocked with healthy foods so you won’t be tempted by junk foods.
Eat Regular Meals
When you start to feel hungry, think about the last time you ate. It’s important to eat regularly to keep yourself feeling full, to prevent drops in blood sugar, and to help keep you from binge snacking. Test it out to determine how many meals a day work best for you. Use your meal plan as a guide and then figure out what works best for you. Some people need the three meals per day, while others do better with six smaller meals.
Enjoy What You Eat
Busy, busy, busy means often grabbing food on the go! We have to try to slow down (and sit down) when it is time to eat. Practice making your food “look pretty” before you eat. Enjoy the experience from start to finish!
Drink a few sips of water before you start eating and in between each bite. Practice putting your fork down when you are chewing and make sure to chew all your food thoroughly. In case you didn’t know, it can take up to 20 minutes for your brain to realize that you are getting to full. Slowing down while eating helps get you to that 20-minute mark.
Finish With Dinner
After-dinner and evening snacking can pack on the pounds. If you are anything like me, evening snack choices are usually nothing healthy. Do your best to resist the urge to eat after dinner.
Have a cup of green tea, a glass of water or other calorie free beverage, or try a piece of sugar-free hard candy. Set a time that you will “shut down” the kitchen after dinner. Having a set time the kitchen is “closed” can help you avoid the urge to snack. Brush your teeth after dinner to minimize the urge to eat anything else.
