Alright, are you ready to begin your lifestyle change? Good! Here are several tips that can help you build and maintain a long-term behavioural change with regard to your eating and weight-loss:
Schedule your dayTime management is difficult for many, but like any learned skill, practice will make perfect. Plan your day to allow adequate time for buying, preparing and eating healthy food. What’s that, no time to make meals every day? Discover the magic of Tupperware and prepare several days in advance.
Break it up
Get into the habit of eating smaller meals every 3 – 4 hours to avoid hunger pangs and reduce the chance of overeating.
Stay in the moment while eating
Avoid ‘mindless’ eating. Don’t eat while multitasking, reading, watching TV, etc. Instead, tune into the experience of eating. You might like to notice what tastes and textures you feel, how satisfying the food is and other bodily sensations such as hunger or satiety.
Stock up on healthy snacks
Not only is it important to minimise potentially derailing foods while in the first part of your lifestyle change, but many healthy snacks have a pleasant texture and taste. Employ the previous tip on mindful eating by enjoying the contrasting texture of celery and cottage cheese, the tanginess of cheese cubes or the warmth a cup of hot tea will provide as you eat.
Remind yourself of your weight loss goal frequently
When I am having a difficult time motivating myself for a tough workout, I will visualize what I will look like once my end-goal has been attained. Remind yourself of what you’re working towards several times a day – you could even have a picture of a fitter you as the wallpaper on your iPhone as a constant portable reminder that what you are doing has a larger purpose.
Be self-efficacious
There’s a reason Muhammad Ali was the greatest – he told himself he was. When you catch yourself thinking negatively, jump on another thought train that involved you learning a new behaviour successfully.
Surround yourself with supportive people
Resilience is partially about who you surround yourself with to navigate the white water. Cut out people who are jealous or do not understand your goals. You need friends and family who are proud of you for what you’re doing, not telling you that it is a ridiculous endeavour. If you don’t have any, don’t forget we’re living in the age of technology – look online and find a support group, there are tons out there.
Get an early night
Going to sleep early and getting your 8 hours can really be beneficial for sustained weight-loss. Research has shown that not only will it improve the effectiveness of proper nutritional intake, but it will influence hormones in such a way as to reduce the chances of you overeating.
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