If you’re currently not eating the standard American diet, it can be challenging to shift to a consistently healthy way of eating. I get it. Breaking those unhealthy habits can be the most difficult part of all!
Get rid of all the temptations lurking in your pantry and fridge. Do a “kitchen reset” and ditch the junk food, processed items, and sugary treats. Replace them with healthier items like carrot sticks, yogurt, fresh fruit, whole-wheat or gluten-free crackers, nuts, and hummus. These shifts will benefit your whole family!
Plan ahead. Plan your meals for the week, so there’s no guessing or “in the moment” lapses because you don’t know what you to eat. This will make your trip to the grocery store easy and ensure you have what you need on hand for healthy meals throughout the week.
Prep in advance. Prep your meats and veggies over the weekend for ease of cooking in the evenings. For breakfast, make your smoothies and freeze them or make egg strata for quick, protein-rich start to your day. Work outside the home? Make salads in a jar or a pot of soup. Planning and prepping ahead of time will save you time and help you stay on track.
Use a refillable water bottle. Not only is this better for the environment, but it will also help you to track your hydration. Staying well-hydrated is key for healthy cellular function AND it helps you to stay full. A win-win! And if plain water is too bland, pop in a slice of lemon, lime, or orange for added zing.
Slow down. Your brain knows when you are full because the stomach sends a signal to a part of the brain called the hypothalamus. The hypothalamus is 12 minutes “behind” the stomach. There is literally a 12-minute delay between being full, and your body knowing you are full. Be intentional and eat more slowly. You’ll find you feel full before your plate is clean and will eat less.
Start with baby steps.
Even if you only replace one soda a day with a glass of water, you are really improving your calorie and nutrient intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods you bring from home.
When you start by taking small steps you aren’t cutting out all of the foods you love all at once and you’ll be more likely to stick with your small changes. And keep in mind, these changes will not only have a positive impact on your health but also on the health of your entire family.
Creating new habits takes time, focus, consistency, and preparation. You can do this … I believe in you!
If you need support and encouragement, Weight XChange is here for you.
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