If you simply could not control yourself over the holidays and you’re ready to make this a healthier year………..here are 7 simple techniques you can do to get yourself back on track. I like to call them the 7 Baby Steps to Health.
One of the keys to not gaining a ton of weight over the holidays or anytime is by being moderate. Yes, I know what you’re thinking. Moderate? Are you crazy? I love to eat especially during the holidays!!! Well, I do too, but let me share one technique that works for me. How? By using the taste technique. Notice I said taste….not pig out. I like using this technique much better than counting calories. Who knows how many calories are in all these foods? When it comes to weight loss, counting calories sounds good on paper but in reality it doesn’t work for me.
Another technique I find useful and works is what I call the baby plate technique. This is where you serve yourself on small plates. This way you can go back for seconds and you have not consumed a ton of food!
Remember we don’t need to eat such large quantities of food to nourish our bodies. Quite the contrary, eating large amounts of food is detrimental to your digestive organs. The pancreas, liver and gallbladder have to work overtime and that’s not good.
I know it can be difficult to only get a smaller than normal serving. But getting smaller servings by using small plates allows you to taste everything and not feel like you’re deprived without adding excessive calories to your plate.
Another step to better health is to start a walking routine. If you’re not that disciplined and won’t go walking by yourself get a walking partner. There are other people like you that are hoping to find someone to walk with.
Maybe you’re ready to make the commitment to improve your diet. You can start by eliminating sodas from your diet. (By the way, switching to diet sodas is not a healthy option. Those artificial sweeteners can cause anxiety, memory loss, not to mention many other side effects like cancer). Try replacing sodas with vegetable juice. I recycle the small plastic bottles of Propel and fill them 3/4 of the way with V8 add lemon juice and a dash of my spicy seasoning! It’s a tasty and nutritious breakfast drink on the drive to work or for lunch with a small salad or salmon burger! The added bonus is you are consuming more of the daily recommended servings of vegetables.
Another technique is to not eat out everyday for lunch. You could limit eating out to 2 or 3 times per week. Just think of the money you’ll save as well. Just prepare a simple lunch the night before and brown bag it. Your lunch could even be an apple with some peanut butter. That takes very little preparation.
The important thing is……. get started. Write out your plan(s) on 3×5 index cards. You may want to start with one thing. It could be as simple as writing something like this: 1. I will go walking everyday for 30 minutes. 15 minutes one way and 15 minutes back. Some people use the “I don’t have time. Most people get one hour for lunch. Use half the time to go for a short walk. No excuses!
Carry one of your index cards in you vehicle’s visor or somewhere where you will see it and read it everyday. Use a magnet to stick one on your refrigerator. Put one next to your bed on your nightstand.
Read your goals several times a day. One of the best ways to form a new habit is by repetition. I’ve been using this technique successfully for several years now.
Write a new index card every month. By the end of the first month, your initial baby step should be a new healthy habit! Every month add a new goal and within six months……. can you imagine the progress!!!
Let’s summarize: 1. Taste technique 2. Use smaller plates 3. Start walking 4. Improve your diet 5. Brown bag it 6. Write your goal(s) 7. Read your 3×5 card daily
Remember, the key is small changes over time….baby steps….which will increase your chances of accomplishing and maintaining your goals for a lifetime. If you have any of your own ideas that are working for you on ways to ease into healthy habits, I would love to hear from you.