14 Tips for Diet Success!
Consult with your doctor BEFORE you start a diet. Not only is it wise to get medical advice on such an endeavor, but also it adds to accountability. When you start telling people about the diet, you’re more likely to be committed to it. They can also advise you in areas that are pertinent to getting your dietary needs met (for example running tests for cholesterol or Vitamin D deficiency). And you can weigh in at the office!
Add a nutritionist, weight loss specialist, trainer or life coach to your team. This is for accountability. It’s scientifically proven to work. It’s also a way to check in daily or weekly or make sure you are on track and what you are doing is working. Some trainers utilize apps or journals to track progress.
Add a food journal to your weight-loss routine. Some people track their steps, their heart rate, the BMI, their calorie intake, weight etc. Write down what you eat. It’s nice to be able to look back and see what you’ve accomplished!
Slow down when you eat. This helps your body digest food and you can enjoy the moment easier. It can also help you eat less. What’s not to like about that?
Try meal planning to avoid hunger and deprivation. Magazines like Better Homes and Gardens sometimes publish monthly recipe calendars. Try for dishes that you can have leftovers with or use to make another dish.
Clear out the chips, cookies and high calorie sugar snacks. And do it before you go to the grocery store. Get rid of them. Out of site, out of mind, and out of reach when you are hungry! Replace with snack-size carrots, hummus, nuts, fruits or smoothies.
Eat a snack before you head to the grocery store. No seriously. There’s a reason, why grocery stores are so big now with bright lights and no clocks near by, they want you to get lost in their isles. This is not the place to get lost or have a dip in motivation when dieting. Think about it: if you’re hungry in a grocery store, which are you more likely to do – go grab a bag of carrots or head to the deli section where a plethora of tasty prepared food awaits
Run errands on a full stomach. Or carry a snack with you. This is why they are called “drive-in’s” and strategically placed. It can be so tempting to just give up because that hamburger you want is just across the street. It’s right there. And by the time you get there, you’ll have already talked yourself into adding the fries (because one serving isn’t really that bad, is it?
Treat yourself. Buy things that you normally wouldn’t buy, like steak or fresh fish. It’s easy to add to the budget, (especially if you are not eating out as much).
Fill your fridge and cupboards with diet friendly food. Options are good, especially when you are turning down those cookies or that amazing looking lasagna . . .
Buy extra foods that will help you be successful. This means not buying the initial 4 apples you usually eat in a week but maybe 4 apples and 4 peaches and a basket of berries. Same for vegies, especially salads, buy 2-3x the quantity so you have it ready to go in your fridge.
Stop eating out. I know, it almost sounds un-American. But seriously stopping this habit will eliminate a ton of unnecessary calories, salt, sugar and processed food that just pad your body. And save you money! Next time you dine out look at the calories on the menu and ask yourself if you want to sabotage all of your hard work, or save that impulse for another day and order the healthy item you might not like as much. Instead, take yourself out to eat 1x when a goal is achieved. One meal probably will most likely not do that much damage.
If you have to eat out, drink a glass of water before you eat. Research shows this cuts appetite down. So do healthy snacks like smoothies, nuts and fruit.
Or try a handful of walnuts to curb your hunger. Studies have shown that having a handful of walnuts before a meal can cut the amount you eat on your plate by half! You can also ask the waiter to replace pasta, rice, or any starches with vegetables.
Dr. Gundry’s Diet Evolution, Dr. Steven R. Gundry, M.D. F.A.C.S., F.A.C.C. Harmony Books, 2008
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