Looking for some ways to stick to your weight loss plan?
You’re a few weeks into the new year, new you and you see a commercial for a deal on pizza or the Wendy’s 4 for 4, and now you want to cheat on your diet. Fear not, there are ways to stay on top of your diet and shave the cravings. Here are the best ways to stick to your weight loss plan.
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1. When You Run across Temptations, Take a Short Time-out before You Decide What to do
Ask yourself, “Will you feel better after you eat those chocolate lava cakes?” or a Frosty? The answer is yes, but momentarily. Then the guilt of cheating sets in and now you’re asking, “Why did I do that?” Want to avoid the guilt, ask yourself, “How do I want to feel?” Keep the feeling of progress now and skip the guilt altogether. That's one of the best ways to stick to your weight loss plan.
2. If You Eat out, Choose Healthier Options
These days, restaurants, including fast-food, are offering healthier options on the menu. And many soda products have the calorie content on the front as well as lowering or depleting the sugar entirely. And if all else fails, ask for the burger without the bun.
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3. Proactively Manage the Temptations in Your House
Keep the good snacks in sight and within reach, and keep the bad snacks out of sight, out of hand. Also, keep around a bowl of fruit or packs of trail mix. Consider buying prepared salads and other health foods, eliminating the urge to eat junk food.
4. Satisfy Your Sweet Tooth in a Healthy Way
Try fruit, the naturally sweet treat. Plus you can use it in so many ways, such as a fresh fruit cocktail, a parfait, a smoothie, etc. Also, you can try dark chocolate. Yes, you can have chocolate! Dark chocolate improves your heart health because it's rich in antioxidants, good for overall cholesterol and many other benefits.
5. Sip Smarter
Replace any of your beverages with water. If you don’t like water, Propel and Dasani make flavored waters. Also, try low-calorie and sugar-free beverages, as well as 100% juice, fat-free milk or milk alternatives, such as soy or almond milk.
6. Eat Meals You Enjoy
Choose the foods that you like but modify them with smart substitutions. Don’t just replace your foods with rabbit food and despise your meals, thus setting you up to become “hangry.” Try wheat bread instead of white, brown rice instead of white rice, and vegetable “noodles” instead of regular pasta.
7. Use a Smaller Plate
Sometimes, we eat with our eyes and not our stomachs. Thus, by using a smaller plate, it’ll look like you have more food when you really have less. This way, you can “trick” yourself into feeling satisfied and lessen your chances of overeating.
8. Take Your Time
Eat slowly and enjoy the taste of your food, paying attention to how your body feels. Recognize the signals your body is sending, telling you whether to eat more or telling you you’re full.
9. Eat Real Foods
If you see a bunch of ingredients you don’t recognize in your pantry, chances are the food you’re eating is processed, full of artificial flavors, and quite addictive. Eat foods with ingredients you can pronounce, that are already in your home and are natural. If you used to live off processed foods, then switch out these foods slowly and give yourself time to adjust to wholesome foods.
10. Make Treat “treats,” Not Everyday Foods
Of course, you should get a treat when you accomplish a goal. But make sure the treat is not a temptation in disguise. Don’t let these sweet rewards become an everyday thing and limit these rewards to special occasions.
choosemyplate.gov
sparkpeople.com
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