It’s the time of year when those New Year’s Resolutions are getting more difficult to keep, and the winter weather isn’t making it any easier. You probably had a lot of enthusiasm for the first few weeks—you learned some healthy recipes, bought more fruits and vegetables, probably even turned down your boss’s famous chocolate cake. But as the weeks go by, more obstacles start to creep in. Don’t be dismayed! The good news is that there are helpers to get you over those diet hurdles.
Hurdle #1: “I don’t have time to cook.”
Helpers:
When preparing food, purposely make extra for leftovers.
Plan your meals on the weekend for the upcoming week.
Buy foods that are pre-prepped: bags of chopped vegetables, pre-cut fruits from the produce section, canned beans instead of dried.
Throw all your ingredients into a Crockpot and voila! A healthy, home cooked meal awaits you after a long day at work.
Buy healthy foods and meals that take only a few minutes to cook. Examples include: stir fry (look for pre-cut veggies), soup, instant brown rice, oatmeal, and sandwiches on whole grain bread.
The night before, set-up your breakfast (dishes, utensils, etc), pack your lunch, and plan what you’ll do for dinner.
Hurdle #2: I’m suffering from a case of “Portion Distortion”
Helpers:
Order the lunch-sized portions when eating out.
Know serving sizes and be accurate in tracking. Ask the server to box up half of your entrée before it arrives.
Avoid buffets and all-you-can-eat dining options.
Educate yourself! When you learn what proper portions really look like, you won’t have trouble knowing when to stop
Hurdle #3: I’m an emotional eater.
Helpers:
Plan ahead and keep busy during downtime to avoid eating out of boredom.
Drink plenty of water throughout the day. You might actually be thirsty instead of hungry.
Don’t keep sweets and junk food on hand at home or at work.
When you’re about to eat, ask yourself if you are actually hungry, or if you’re upset, sad, lonely, or bored. If your emotions are driving you to eat, find a healthy way to deal with them: write in your journal, call up a friend, go on a short walk, or read a book.
Hurdle #4: I don’t know what to do when I eat out.
Helpers:
Share an entrée with someone.
Order dishes with lots of veggies.
Enjoy a healthy snack before you go out so that you aren’t too hungry
When eating out, decide what healthy option you are going to order before you look at the menu.
Don’t be afraid to make substitutions and special requests. Ask for dressing on the side, tell the waiter you’ll pass on the bread basket, and ask for your veggies to be steamed instead of fried.
Don’t let the restaurants win—you’re in control.
Hurdle #5: I don’t eat breakfast
Helpers:
If you aren’t hungry first thing in the morning, pack a healthy snack and eat it around 9 a.m.
Eat a piece of fresh fruit every morning.
