Besides January, May is the most common time for people to try out a new diet plan. The weather is getting warmer, beach vacations are booked, and the neglectful habits of winter are starting to rear their ugly head. From Paleo, to Keto, to Whole 30, everyone is chiming in about this new diet or that new diet they are following. Unfortunately, most dieters won’t stick to the new plan much past the first month. Why is that? Because the whole premise of a diet is villainizing certain foods, making it extremely difficult to keep it up between work, vacations, social obligations, etc. Because of all the restrictions on foods, many dieters find it hard to sustain that eating plan over the long term.
In my experience what I have found to be much more effective and sustainable is the idea of small changes that add up to a compound effect over the course of time. Swapping out lower calorie, healthier options, monitoring portion sizes, and planning ahead for social occasions and meals out. There are many ways to make small changes in your everyday choices that can start to add up to some serious weight loss overtime without making you feel deprived.
Below I have compiled a list of some simple changes that you can start to implement today that will make a big difference over time:
- Pay attention to calories and sugars in beverages that you are consuming everyday such as juices, teas, coffee drinks, alternative drinks, etc. Substitute flavored sparkling water like La Croix or San Pelligrino, brewed unsweetened tea, or black cold brew coffee.
- Drink a glass of water for every alcoholic beverage you consume. Opt for light beers, dry red wines, or liquors mixed with club soda or water.
- When plating your own food at home or a party, grab a small dinner plate. Visually you will feel more satisfied with less food on your plate.
- When dining out, ask for a to go container with your meal and package half of it before you start eating.
- Ask the server to swap out fries or pasta and replace with a side salad or cooked veggies.
- To minimize mindless snacking do not eat anything out of the bag, pre-portion your snacks in a separate container or plate so you can see exactly what you are eating.
- Avoid triggers. If there are certain foods that you know cause you to overeat, find ways to avoid them by substituting satisfying, non-triggering foods.
- Do not keep unhealthy foods in your house that you know will find hard for you to resist.
- Take about 20 minutes to eat your meals and pay attention to your personal hunger meter. Stop eating when you feel comfortable, not full.
- Eat a little protein at each meal to help you feel more satiated between meals.
- Look out for added sugars in seamlessly healthy food items, as this can add up. Snack bars, beverages, processed snacks, sauces, dressings, cereals, breads and yogurts. Find unsweetened alternatives instead.
- Follow the rule of one. Have only one serving of protein, fat, starchy carbohydrate or fruit at each meal, with vegetables being the only exception.
I hope you found the above tips helpful. Although these may not seem like big changes, over the long term building these small but consistent healthy habits is going to have far more benefit than any 30 day diet plan.
If you are really looking to get ready for the summer and set yourself up for a healthy future, having a fitness coach to take you through workouts, ensure proper form and diet, and hold you accountable is the most reliable way to do it. Click here to schedule your complimentary consultation to discuss how I can get you the results you are looking for.
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