Week one done, 11 to go!! How was your week? Did you get your food log completed each day? Did you get your 30 minutes or more of fitness in on the number of days/week you have committed to? How bout your adjustments? Seems like a lot to some of you, and to some of you it's a walk-in-the-park. But we all have some successes and some challenges to overcome, and I'm no different.
Some of you have mentioned that regarding your eating habits, you seem to be very structured and make good choices during the day, but when you get home for dinner, you end up over-doing it. If this is you, then congratulations! You're not alone, but more importantly, you've successfully identified a challenge to overcome. So how about a solution? Think about this--what helps you be successful during the day? Odds are if you're like me, you take your lunch and snacks to work and have a good idea of what times you'll be consuming those meals. Packing your meals creates some control in that you have appropriate portions of food in containers. You can take a break, eat your meal, wash up, and get on with your work. When you get home, however, you feel a sense of comfort, relaxation, and this may lead you to indulging in additional snacks, second helpings, and so on, and you actually feel bad about it because you know you should've just had your dinner and stopped eating. Sound like you? Well how about this--while you're packing your food together this week, also prepare your dinner meal and package that up as well. Eat dinner before you leave work and take the stand that you'll no longer eat when you get home. If you happen to have a shorter day, I would still recommend packing up your dinner so when dinner time comes, you only have your pre-portioned meal, then end there.
I know it's not easy, but in order for things to change, you have to change the way you do some things. Habits are broken when we create new ones to replace them. Pick a few various tasks and change your methods a bit. This may get your brain to think differently and welcome change a bit better. Here are some suggestions:
P.S. - If you'd like to reference my REAL food journal for week 1, please click on the title to this blog to view in your browser. I had some "cheats" but still recorded them!! If you're not recording yours, there's no point. This is about improvement and real life, not what you think it should look like. So be honest, make mental and written notes where you're struggling, then take action to improve in week 2!! Please contact me if you need help.
Some of you have mentioned that regarding your eating habits, you seem to be very structured and make good choices during the day, but when you get home for dinner, you end up over-doing it. If this is you, then congratulations! You're not alone, but more importantly, you've successfully identified a challenge to overcome. So how about a solution? Think about this--what helps you be successful during the day? Odds are if you're like me, you take your lunch and snacks to work and have a good idea of what times you'll be consuming those meals. Packing your meals creates some control in that you have appropriate portions of food in containers. You can take a break, eat your meal, wash up, and get on with your work. When you get home, however, you feel a sense of comfort, relaxation, and this may lead you to indulging in additional snacks, second helpings, and so on, and you actually feel bad about it because you know you should've just had your dinner and stopped eating. Sound like you? Well how about this--while you're packing your food together this week, also prepare your dinner meal and package that up as well. Eat dinner before you leave work and take the stand that you'll no longer eat when you get home. If you happen to have a shorter day, I would still recommend packing up your dinner so when dinner time comes, you only have your pre-portioned meal, then end there.
I know it's not easy, but in order for things to change, you have to change the way you do some things. Habits are broken when we create new ones to replace them. Pick a few various tasks and change your methods a bit. This may get your brain to think differently and welcome change a bit better. Here are some suggestions:
- brush your teeth in a different pattern
- chew a piece of gum when you finish each meal to signal your meal is over
- if you generally put one sock/shoe on first, start with the other foot
- switch up your workout, too - if you run all the time, break it up with some cycling, or participate in a group exercise class. If you do a lot of group ex and cardio, try throwing in a strength day or two
P.S. - If you'd like to reference my REAL food journal for week 1, please click on the title to this blog to view in your browser. I had some "cheats" but still recorded them!! If you're not recording yours, there's no point. This is about improvement and real life, not what you think it should look like. So be honest, make mental and written notes where you're struggling, then take action to improve in week 2!! Please contact me if you need help.
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