Again and again we all come into ruts with our eating habits. Maybe you are one to go off the rails or maybe you are one to take nibbles of goldfish off of your children’s plate, either way you are having the same guilt ridden, shame infused and ruthless conversations with yourself about how crappy you feel, unhappy you are with your body and ultimately feeling down and depressed. Good news is YOU ARE NOT ALONE!!!! Many of us all feel the exact same way and are fighting the same cycle. But overall, the theme is: you are not achieving your goals and maintaining them which leaves you mad, sad and frustrated with mediocre self-esteem & a knowing that YOU CAN DO IT and are perfectly capable of sustaining it.
Let’s talk about ways to combat this vicious and unkind cycle.
1. KNOW YOURSELF.
Are you the person who needs a plan? Are you the person who is going to eat the whole house if you walk in hungry? Are you the person who grazes all day? Do you like eating big meals or do you like small meals? What flavors do you like? What textures do you like? What are your triggers to be all in or all out? BE REALLY HONEST WITH YOURSELF. The first step to change is AWARENESS. Let’s get aware of what you are doing & what you like?
2. GIVE YOURSELF GRACE.
You are human & your worth is not attached to how healthy you eat. This is simply an opportunity to grow. Growth is good.
3. HAVE REALISITIC GOALS
Understand your capacity. Create goals that you can achieve. Small goals lead to big change. Instead of looking at the macro, take a look at the micro. It is the micro achievement that creates the macro achievement. So, don’t go crazy & try to eliminate everything. Instead, opt to eat 3 healthy meals a day and if you eat a cupcake in between a meal that ok, you still achieved your goal to eat 3 healthy meals. POSITIVE REINFORCEMENT!!!
Planning is EVERYTHING. By having a simple plan of what you are making will set you up for success. Now this doesn’t have to be crazy. Think about what sounds good for the next couple days or week. Pull some recipes and write a list before you go to the store. Writing a list and having a plan of what your breakfast, lunch and dinner might look like will save you money, keep you nourished and prevent you from feeling overwhelmed with cooking & eating.
5. KNOW YOUR TRIGGERS
Take time to sit in silence and understand your triggers. What makes you burst & go for the kids food or raid the pantry. Again, awareness is the key to change. Once you become aware of the situations that trigger your spiral, you are now empowered to make a better choice.
6. GIVE YOURSELF SPACE BEFORE MAKING A DECISION
Most of us are on autopilot all day, rarely taking time to pause and ask ourselves if the decisions we are making are aligning with our goals. Before making any decisions, take a breath, stop right in your tracks, ask yourself “is that what I really want & serving my highest good?” This 10 sec pause will dramatically change the decisions you are making for the better.
7. FOLLOW THROUGH
Anyone who has achieved anything will tell you that you must follow through on the things you say you are going to do. It is that hard & that simple. Do what you say you are going to do. Self-esteem & confidence is built through following through on your goals.
8. BE DISCIPLINED
There will be tough days, tough moments. Again, follow through. Think about the long-term results instead of short-term gratification.