Diet Tips You Haven’t Heard–Part 2
No more fad diet BS, no more fluctuating number on the scale….I’ve learned 5 new super helpful techniques from The Beck Diet Solution and couldn’t wait to share them with you all!
Tip #5: There won’t be time in your schedule for exercise & meal prep…you’re gonna have to make the time, GF.
Between work, a social life, and family obligations…there is little room for much else. You probably don’t have an extra 2 hours in your day to spend on exercise and meal prep, but you HAVE to create the time in your schedule in order for this to work. This might mean cutting out some important activities, so that your weight loss is a top priority. Take a minute and write down what your typical day looks like.
6-7pm-Cook and eat dinner
7-9pm-Household chores/answer emails/phone calls/walk dog
9-10pm-TV or read
What can you realistically cut out? Maybe use your hour of TV time for meal prep or cut down to only 30 min. Or you can always catch up on your Real Housewives on the weekend, instead.
Where can you squeeze something in? What about a early morning workout to get the blood flowing? I know it will be difficult to cut down on your sleep, but try getting up at 6am and getting your exercise in for the day.
Will this be easy? Absolutely not. Will this be worth it? Absolutely, yessssss!
#6. Differentiate between hunger, desire to eat and cravings…
This was really interesting to me cause I honestly didn’t know the difference. You may not be aware either.
Hunger- When you’ve fasted for several hours, you feel an empty sensation in your stomach or you hear your stomach “growling”.
Desire– Not being particularly hungry, but eating because food is around. Ex. You just ate a big dinner, but the dessert looks so tempting, so you indulge.
Cravings- A physiologically and emotionally intense urge to eat. You have a strong sensation to eat something particular with a feeling of tension or unpleasant yearning in your mouth, throat or body.
Spend a day paying attention to how your stomach feels before you eat, during your meal and after you’re done. What role are your emotions and the environment playing? Now that you’re aware of what you’re actually feeling-true hunger, a desire or a craving, you don’t have to give in, but rather learn how to respond to to desires/cravings differently. If you finished your lunch and are still feeling hungry, you might tell yourself, “It takes 20 minutes for my brain to send the signal to my stomach that I feel full, so I’ll see how I feel in 20 min.” Or “I’m not actually hungry, those cupcakes just look really good. I’m not going to give in.”
#7. Focus on losing 5 lbs at a time….celebrate your small victories.
I really love this tip so that you avoid becoming overwhelmed. No matter how much you have to lose-10, 20, 30 lbs- just work on 5 lbs at a time. Doesn’t that sounds so much more manageable! When you lose 5 lbs, celebrate! And no, not with mint chocolate chip ice cream. Instead, call a friend and rave about how hot you are or treat yourself to a massage. 😉
#8. Overcome cravings
Cravings are real, the struggle is real. I get it 100%.
Cravings usually peak in the first few weeks of your diet. Your body may crave salty, sweet or junk food if that’s what it is used to. The good news-these cravings will subside the more you eat healthy and don’t give in to them! Waiting out a craving increases your ability to do so and boosts your confidence. Try using an anti-craving strategies the next time a craving strikes.
∇ Label it. I’m majorly craving pizza, but I know I can tolerate this craving. I can wait it out and it will go away.
∇ Don’t give yourself a choice. Cravings start to diminish the moment you decide you’re absolutely not giving in to them. They’re not an option.
∇ Imagine you do give in to that slice of deep dish. Sure, you get a few moments of pleasure, but you’ll end up feeling like crap afterwards. Imagine feeling disappointed in yourself and in your progress…now that you’ve seen the whole picture, what will you choose?
∇ Remind yourself of why you’re doing all this in the first place. Review all the pros of living a healthy lifestyle.
∇ Distance yourself from the food you’re craving by leaving the break room, throwing the food away or going for a walk.
∇ Sometimes thirst is masked as hunger. Pour a tall glass of water with lemon, a cup of tea or a low cal drink your diet approves.
∇ Relax. Try a quick guided meditation, breathing exercise, take a hot bath or do some yoga.
∇ Distract yourself. Walk the dog, call a friend….Take your focus off the craving and onto something else.
Lil cheat note–I’ve been getting way better with handling my cravings, but I was really wanting chocolate so bad the other day. I went for 2 squares of super dark plain chocolate. I felt so much better about my choice than if I had splurged on a milk chocolate candy bar.
#9. Plan for tomorrow
What are you going to eat tomorrow? You may be more of a “look in the fridge and decide what you feel like eating” kind of gal. But that doesn’t cut it when it comes to weight loss. You have to plan ahead, no matter how time consuming or annoying. Not forever, just in the beginning, until this whole healthy living thing becomes second nature.
So, let’s get started. Write down everything you plan on eating tomorrow. The day of, I want you to check off what you ate from your list and write down what you ate that wasn’t on your list. Let’s eliminate spontaneous eating. The key-write down and track everything. You may not realize just how many cals you’re actually putting in your body! Even registered dietitians underestimated their caloric intake by 10% when asked. In another study, dieters who logged their food were able to lose weight over the holidays and we all know that is damn near impossible! Ha! The other group who didn’t bother to write down how much egg nog they drank…you guessed it–gained weight! So, track what you eat in your phone with a great app like myfitnesspal or write it in a notebook old school. Either way, this is gonna keep you accountable so you don’t forget about the bites you took while cooking, the samples at the supermarket etc.
For me personally, I’ve always been pretty good with my meals at work because I bring breakfast and lunch or grab a chicken and kale salad from the cafe in my building. However, when I’d get home from work, I’m ravenous. I didn’t have meals planned out, so I’d grab whatever was quick (usually unhealthy) or order out. Realizing dinner and snacking at night were my downfalls, I now do my grocery shopping on Sunday and have a plan for what my meals will be for the week. I make sure to take chicken breast or ground turkey out of the freezer to thaw and have a bunch of fresh veggies on hand, so I can make something quickly. Also, huge for me is having healthy snacks ready to go. Nuts, fruit, yogurt, raw veggies and hummus. This really helps to stop spontaneous snacking!
More tips to come. Good luck, guys, you’ve got this. xo