It’s easy, well, easier to stay on top of healthy eating in January and most of February, right? Millions nationwide seem to be making the effort, and the media is full of “New Year’s Resolution” pep talks.
But, in reality resolve wanes. At restaurants, friends urge, “Oh, go ahead and order the prime rib. You’ve been good, and besides, it won’t hurt you.”
Here are 10 effective strategies to help you sustain your healthy lifestyle, from Dr. Michaelene Manus, counseling psychologist and Behavioral Program Director at the Pritikin Longevity Center. Dr. Manus has helped hundreds of guests at Pritikin make healthful living theirs for life.
1. Stay relaxed. Throughout the day, take “mini-breaks.” Sit down and get comfortable. Slowly take a deep breath in, hold it, and then exhale very slowly. At the same time, smile, let your shoulder muscles droop, and say something positive, such as “I am relaxed,” or “I am at peace.” Be sure to get sufficient rest at night.
2. Practice acceptance. For that friend who insists that red meat does not raise cholesterol, realize: It is what it is. Chances are, no matter what you say, your steak-defending friend is not going to change. Acknowledge that he has a right to his opinion. Do not use your energy to change that opinion. You are much better off just moving on. Smile, and quietly order exactly what you want.
3. Slow down. Do you eat too fast, swallowing more calories than you should? Since it takes about 20 minutes for your brain to tell your stomach that it’s full, take at least 30 minutes to finish your meal. Lay your fork down between bites. Enjoy the conversation, the ambience of your home or restaurant. Throughout your meal, sip on water, hot water with lemon, or hot herbal tea. Breathe slowly, and enjoy each bite. Your entire meal will end up being much more pleasurable – and for a lot fewer calories.
4. Forget what your mother said about “all the starving children in China.” You don’t have to eat everything on your plate. You’re better off not to! At restaurants, in particular, portion your food items on your plate. Ask your server to put the “extras” in a take-out container. You’ll wake up the next morning feeling very good about yourself, and deservedly so.
5. Watch out for mindless eating. Do you eat after you’ve just finished eating, when you really should be full? Make it a rule to eat in a designated area and sit down at a table. Do not eat standing up. Do not eat lying in your bed or on the couch. And absolutely do not eat in front of the television and/or the computer. Do not skip meals. If you do, you may become more hungry and then overeat.
6. Be aware of your emotional state at the time you are eating. Are you soothing negative feelings – anger, boredom, depression, frustration, loneliness? Take some time to breathe and put yourself into a calmer place before feeding your distress. Whenever possible, redirect your focus away from food. Take a walk. Enjoy creative activity like painting, writing, decorating, or carpentry.
7. Start a journal. To help you figure out when and why you are driven to eat, keep a journal for a week. Write down the people, places, and things that trigger you to eat when you’re not hungry. Once you identify those triggers, you can begin to develop new responses and behaviors.
8. Exercise. Physical activity provides relief from many emotions. Find an activity you enjoy. Find friends you want to enjoy that activity with. Always keep in mind: Exercise is not about punishing yourself. It is about allowing your body to feel the wonderful benefits of physical movement.
9. Make time for quiet time. Balance your family, social, and work demands with special private times. Unwind by taking a quiet stroll, soaking in a hot bath, having a massage, watching a sunset, listening to calming music, or meditating.
10. Talk often to supportive friends. Good friends are good medicine. Daily doses of conversation, regular social engagements, and occasional sharing of deep feelings and thoughts are wonderful ingredients for a fulfilling day! The more fulfilled you feel, the greater your chances of maintaining your commitment to healthful eating.
Get More Weight Loss Tips from Dr. Michaelene Manus!
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