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Updated: Aug 27, 2021

Change your thinking. 🤔

You will only lose weight if you know that it is possible and that you can do it. Spend some time developing affirmations and a mantra to remind you of your goals. Affirmations may include: “I make good food choices throughout the day” or “I use food as fuel for my brain and body”. A good mantra might be “I am in control” or “Food is fuel”.

Commit to a plan and do it daily. 🗓️

Chances are you already know what has worked for you in the past and what simply does not work. Learn from your history. Stick with what works. Develop rituals to keep it going. Use timers, alarms and reminders on your phone and computer to cue you when it is time to eat or take a five minute walk around the building and up/down a flight of stairs.

Write down what you eat – every bite. 🍽️

It is easy to underestimate how many calories/carbs/fat grams we take in daily. The best way to keep it clean is document everything that you put in your mouth. Caution: Do not allow this to become compulsive behavior – it is a tool. 🧰

Prepare ahead of time.👍

The highest risk times for blowing a food plan are when we are hungry, tired, lonely or experiencing strong emotions. Planning and preparation are all about avoiding those times.

Eat something healthy before parties and meals out.

Parties and those dreaded cookies and pastries at work can be one of the biggest struggles for people who are trying to eat healthy. If you go to a party, eat a full healthy meal before you go.

Find other ways to manage your stress and anxiety.

Find a healthy outlet for your stress. Stress eating will ruin your eating plan, so find other ways to cope. Exercise is one of the best remedies for stress, and it is diet-friendly!

Develop substitutes for foods that are traditional favorites.

Chocolate-covered Pineapples😋

One of the most important ways to succeed in your eating plan is to avoid feeling deprived. The best way to do this is find food substitutes for your favorite foods. Search recipes on sites for the eating plan that works for you.

Be flexible.

Flexibility is the key to long term success when making lifestyle changes. Consider ‘saving’ your calories from earlier in the day or the week to eat more calories for special events. Some people who manage their weight and health successfully increase their exercise time to accommodate occasional splurges or meals that are not on the usual menu.

Take time off.

Many trainers advocate taking one day or one meal off from your usual meal plan each week. This can be risky for some. Don’t risk it if the costs are too high. If you take a day or meal off, be prepared to get back on your regular plan immediately. Be aware that introducing specific foods that you have been avoiding may cause cravings.

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