There are thousands of diets, and most of them are temporary change. While someone may see results on the latest fad diet, what really matters is if the results are sustainable. This is where we need to talk about the power of habits.
During the temporary environment of a diet, habits aren't being modified, it's more of just a vacation away from the choices that put the weight on in the first place. By developing new and lasting habits sustainable results are possible.
Here are some change strategies. Pick one where success is most likely. Spend a few weeks locking it in before adding another change.
Track Food Intake - Quantity does matter. Eat too much and the spare tire inflates. It doesn't matter if pen and paper are used or a smart phone app. What does matter is tracking increases awareness of what gets consumed. Often when someone starts tracking intake, better choices are made simply because who wants to put a box of cookies on the food log?
The second benefit is being able to see how many calories are eaten daily. With this information, calories can be adjusted to meet goals.
Remove Temptation - Get the junk out of the house. If it is there it's still part of your diet. Donate it or throw it out if possible. Better yet, don't bring it back in. Removing easy access will limit opportunity. If the craving persists then it also easier to have a controlled treat vs killing the whole tub of ice cream.
Limit Liquid Calories - These add up very quickly. A slight over pour can be lots of calories. Often the type of calories in beverages stick to the body very easily. Improving water intake can make it easier to drop the liquid calories, and many could use more water anyway. Calorie free drinks such as coffee and tea are also acceptable, as are lightly flavored water products.
Eat More Veggies - Veggies are low calorie and high nutrient, which can fill up the stomach decreasing some signs of hunger. This also makes them great for snacking. Other options are shredding veggies to add into other recipes.
Decrease Portion Size - Yes just eating a little less is on the list. Put less on the plate, often times people won't notice a 10% decrease in food volume. It is easy to over serve a plate, so purposely take a little less.
No Second Helpings - After preparing a meal, take out what you intend to eat right then and put away the rest. Don't make it easy to take just a little more.
Eat Slower - It can take 10-20 minutes for the body to register being full. Slow down. Enjoy the food. Racing to shovel down everything almost guarantees overeating. Take smaller bites. Chew a little longer.
Remember consistency is how goals are reached. Building better habits are the foundation of long term success. If you need help reaching your health and fitness goals, come see us at Cascade Peak Performance.
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