Now I know I haven't posted more weekly goals in a couple weeks.
Sorry..
BUUUUUUUUUUT your eating goal is VERY vital. Those bad eating habits have GOT to get the boot. I was having trouble with the evening sugar/chips thing. The first week I did alright, the next week a little worse. Therefore, I decided to keep the eating goal I had until I could do it perfect.... more than a week. I wanted it to feel it was easy and almost normal.
FIRST! I want to be the first to prove that my plan is worth giving a good effort. I said you had to follow it pretty clearly. I already lost 4 pounds, I lost it 2 weeks ago and kept it off. I didn't lose any more, and I think it was because I got lazy on my healthy eating. Those of you that feel it has to be crazy, go ahead and read what my eating goal was a few weeks ago. It ISN'T crazy.
In my weekly goal was realistic about Monday's being family night that ALWAYS had a treat. I will have to admit that it is really hard to go the weekend without one because of date nights and social activities. However, I can at least not binge on the sweets. I am going to stick to my original plan, but I am changing it to two days with no refined sugar, instead of one. This allows me with one more treat/munchy that is smaller than the other sweet days.
Find your weakness.
A lot of people have a weakness of eating a lot at night. We have dinner, and an hour and a half later I feel like eating chips and dip or chocolate or gummies.... ANYTHING bad for me.
It is my relaxing experience. It feels VITAL to my sanity! (The relaxing part)
Take things like this (and other bad habits) as a red flag, the first thing to work on.
- Out of habit
- To be sociable
- For comfort For example: if lonely, bored, stressed, anxious, annoyed or tired.
- They are craving certain foods which they have banned on their diet or feeling frustrated because weight has increased
- To reward themselves for somethin
If you feel like you can't go a day without sugar, and your main intake is at night, then
find a substitute.
For me, veggies is so not a substitute! However, a diet soda or a crystal light, or herbal tea with a touch of nector and lemon juice might do the trick. If a drink won't do the trick, try air popped popcorn, but don't forget to floss. We do need to consider dental health as well. For that matter, too much soda is hard on your teeth too. An even better solution, distract yourself. Do something else with your hands than eat.
Some ideas:
Write, draw, read a book, craft, run, pamper yourself with a self spa, yoga, sleep, write in a journal about your health goals, play games, cross words, blog, email, phone a friend, listen to music, take a bath, drink a low calorie drink or water in a fancy cup, fold laundry, etc, etc. Do your best to form different more healthy habits. Learn to responding to the reasons we over eat (listed above) in a different way.
Ask yourself if it is really hunger or just a craving/comfort/habit thing. People that diet too drastically or deprive themselves of too much too quickly can cause moodiness, fatigue, weight gain (yep I said it), and frustration. Like I said earlier, start out with small do-able goals.
Tip 2:
Soda/juice is bad. Ask anyone who has decided to cut out or dramaticaly limit their intake of these things. They can slower metabolism, ruin teeth, and have an extremely high level of sugar. Not having these regularly helps keep the weight off. Don't ever cut these things out cold turkey, unless you want headaches, and a slew of other bad side effects.
Warning:
One more thing, exercise is good. I have been exercising more that once a week. However, this can tempt you to feel like you can eat more because of it. My runs have been small and relaxing. They are good for metabolism, but not an excuse for eating more. Don't try to reward yourself with a fat cookie.
I broke my own rule a week and a half ago and a couple days ago I gained back 2 pounds and it's been that way ever since. Thus, my realization that I wasn't sticking with the plan despite my increase in exercise. My plan wasn't that difficult, I just wasn't focussing on what I was doing.
Food is a HUGE part of being healthy, and losing weight ( if you need to).
Your body naturally tries to maintain it's weight. Therefore, it tries to get you to take in things that will maintain it wether you need it or not.
As soon as you start losing, you may get hungrier, even when you don't need to eat. I hate to sound like a broken record, but don't starve yourself, or it won't be pleasant. Try taking in something that doesn't really have calories or carbs to give your body the illusion of still eating enough to maintain your current weight, and getting some nutrients at the same time.
Bam! Two birds with one stone!
I hope you are sticking with it. Nothing would make me happier than if one of you reported you successfully lost 15 pounds, keeping it off, feeling more energetic, and all around feeling healthier.
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