What does it really take to eat well? People think they have to live this extreme life–no sweets, no alcohol, no eating out, exercise every single day and be “good” all the time. That does not sound fun at all! So many of my clients walk into my office feeling awful about themselves simply because they had an extra slice of bread with dinner or a cookie at a party. It is true–calories do add up and if you eat too much you likely will not achieve the weight loss goals you are striving for. However, “all or nothing” may not be the ideal approach to eating a healthy and balanced diet.
Notice how many times people say “Oh I was so bad yesterday–I ate dessert” or “I have been so good all week–I made it to the gym every day after work.” You will be surprised at how often we break life up into “good” and “bad” which really puts a lot of pressure on us. There is no way we can be “good” all the time. Why does the other option mean we are “bad?”
There has to be a balance. Life happens. Enjoy it! If you beat yourself up every time you are “bad” you are never going to get the hang of finding a happy place in the middle. The goal is to find a way to eat well and live well and be at peace doing things in moderation. There are strategies you can use to set yourself up for success.
Here are some ways to get you started:
Eat before going out! You never want to walk into a party or sit down at a restaurant ravenous. It is a recipe for disaster and you will likely overeat. Eat a small balanced snack at home or at the office before you head out. Grab some protein like low fat yogurt or cottage cheese, low fat string cheese, 2 TB almonds or turkey slices paired with a carbohydrate such as a piece of fruit, cut up veggies or a serving of whole grain bread or crackers.
Don’t forget your workouts. Workouts always seem like the first thing to go when people fall off the wagon and it mystifies me! Exercise keeps your mood in order, revs up your metabolism, boosts your energy, handles stress and burns calories. Consider exercise part of your mental health regimen–it is a must to keep you focused. Walk around the block with a friend, go to a group exercise class or stretch while watching television–do something! Anything! You always feel better after a workout.
Do the best you can do. When you are out to dinner or in a situation where you do not have much control, simply do your best. Try to pack some snacks with you if able, eat before you go out and order the leanest protein and as many vegetables as you can.
No need to ruin the day. Often times when people are “bad” mid day they decide the whole day is a wash. Take a breath, relax and remind yourself that you are pretty darn great. No need to feel bad or be so hard on yourself. Keep moving forward.
Enjoy it! If you want to indulge in a treat or sleep in instead of working out, please enjoy every single moment of it! That is what it is all about. Finding balance and enjoying the ups, downs and everything in between.
Keep truckin!