When it comes to healthy eating, instead of trying to change everything at once, set a goal and focus on making one small, lasting change and stick with it... one meal at a time. Over time, something as simple as filling half your plate with vegetables at each meal or drink more water can add up to have a big impact.
As you begin to adopt healthier habits and put simple strategies into place, like setting SMART goals and planning your meals, you will begin to feel more in control of your eating habits. When you feel ready, I want to encourage you to add a new SMART goal to what you're already doing and continue to raise the bar.
Plan Ahead
When you create your SMART goals, you want to also think about what might come up that could throw you off track. You will be setting yourself up for failure if you don't ask yourself important questions such as, what will I do if I don't have enough time or something important comes up? If you can anticipate potential obstacles or set backs before they arise, you will be much better equipped to re-adjust your plan and keep moving forward.
As you begin to adopt healthier habits and put simple strategies into place, like setting SMART goals and planning your meals, you will begin to feel more in control of your eating habits. When you feel ready, I want to encourage you to add a new SMART goal to what you're already doing and continue to raise the bar.
Plan Ahead
When you create your SMART goals, you want to also think about what might come up that could throw you off track. You will be setting yourself up for failure if you don't ask yourself important questions such as, what will I do if I don't have enough time or something important comes up? If you can anticipate potential obstacles or set backs before they arise, you will be much better equipped to re-adjust your plan and keep moving forward.
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Track your progress
Keeping a food and exercise journal is a powerful motivational tool.
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Each day you achieve your SMART goal, write it down. Tracking your progress over time will help you will feel empowered and serve as a powerful source of inspiration on days when you need some motivation.
Research has shown that people who tracked their food intake and exercise over the course of 4 months, lost twice as much weight as those who did not. Here is a food journal template I like to use. |
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If writing it down is not your style, try using one of the many apps available. One example is the FREE app offered by Myfitnesspal.com which allows you to track your daily food intake and exercise. This app also provides a quick reference to look up the calorie count of certain foods. |
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Make one small, lasting change and stick with it, one meal at a time.
Don't change everything at once
Make one small, lasting change and stick with it, one meal at a time.
Too many changes at once can be overwhelming and hard to keep up. It’s better to make one nourishing change that sticks. First, think about your eating habits. Where can you make a positive, easy change? Here are some ideas that can make a big difference:
Serve smaller portions and use a smaller plate.
Drink water in place of sugary beverages, like juice or soda.
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Fill more of your plate with vegetables
at every meal. 
Add 30 minutes of physical activity to your day.
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Enjoy fruit as a snack, instead of sweet or salty treats.
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"When trying to lose weight, most people start with a BANG, but lose momentum quickly because they try to change too much, too quickly. Focus on making one small lasting change and stick with it one day at a time." -Keely |
A goal without a plan is just a wish.
Helpful HintsMake a meal plan for your week. This way you will know ahead of time what foods you will be cooking and eating. That way, you’ll be less likely to make impulse food choices when you're tired or hungry. |
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Write it down! Post your SMART goals in the kitchen or at your desk to help you stay motivated. Share your goals. Enlist your family and friends to support, not sabotage, your new habits. |