(originally posted 1/7/2014. libbsfitnutrition.com)
1. Food Journal. Research has shown, even without "dieting" more people maintain weight loss by writing down everything they eat, every day. No calorie counting required. It can be as simple as a list of what you ate, or as complex as a chart of times, who you were with, level of hunger before and after, emotions, measurements of food, etc.
2. Make one meal automatic. For most people this is breakfast, because it is the least likely to be changed by other people. Take the thought process out of it, and create one, healthy, breakfast that you like and stock up on ingredients. If you want to save time in the morning, prep it the day before (as much as you can). We make a lot of decisions throughout the day, and the more decisions we have to make, the harder it gets to make good ones.
3. Schedule exercise like an appointment. Pull out your phone, planner, google calendar- whatever you use, and plan when you can take time to move. Scheduing it makes it more likely to happen, let's you plan uninterupted time to do it, and makes your day more efficent, so you are not thinking, "I guess I could go to the gym...maybe in a hour. Ooh, Netflix!" Bonus points by having a buddy to meet you and hold each other accountable.
Libby is a Registered Dietitian focusing on eating disorder treatment and prevention. She is working on the central coast to create wellness in individuals and the community
Not Your Average Nutritionist, LLC