healthy habits

Create Healthy Habits For A Healthy Life

Why is it that creating "bad for you" habits like not exercising is so much easier than creating "good for you" habits like eating your 5 servings of veggies a day and drinking all of your water? Changing our habits for the better can be tough, so we have come up with some ways to keep you on track.

When dining out...

Are you going out to dinner tonight at the hottest restaurant in town? Do not starve yourself all day long like you used to do, in an attempt to "save" calories. By the time you get to the restaurant you will be so famished, the tablecloth will not even be safe from your gnashing teeth and growling tummy! Instead, have a light breakfast and lunch – keeping both meals low in fat. Then have a small snack 1-2 hours before dinner.

Friday night is you and your sweetie's "date" night, and the two of you love to go out and eat. That's wonderful, but be smart and choose restaurants with a large variety of food choices. Then order a la carte.

You love the chicken Parmesan? That's okay, but balance it by ordering a lower fat/lower calorie food, and eat it first.

This is a toughie, but eat only what you order – your main entree. What this means is: skip the breadbasket, the appetizers, etc... you will be amazed at how many calories you save by doing this!

Ask that your veggies be prepared without butter or oil.

Restaurants today serve huge portions of food. Tip: Ask your waiter to put half of your dinner in a doggy bag before you start eating. It's all about portion control.

If you love dessert, then search the menu for low-calorie sorbets or fresh fruits. You might even consider a low-fat vanilla latte instead of the double chocolate fudge cake.

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When you are at home or the office...

Keeping a food journal will help you keep track of everything that you put into your mouth. A journal will help keep you honest with yourself. Just be sure to carry it with you, so you DO write every bite down.

If you are used to eating in front of the television, stop it! You can easily lose track of what and how much you are eating. Instead, put on some classical music which will help you eat less, and sit down at the dinner table.

Keeping a water bottle in every room in the house, and in your car,will remind you to drink up.

Ask your family for their support. Support from your loved ones will help motivate you, and they make great "food policemen!"

Make small changes. In your morning cup of coffee, replace your usual cream with 2% milk (skim's even better). Instead of reaching for the donuts at the office, carry a banana and a low-fat yogurt with you instead. See? It's not that hard.

When you sit down for a meal, ask yourself if you are really hungry. Hunger is recognizable by a growling stomach and low energy. If, to your surprise you find that you are not actually hungry, distract yourself with a phone call or some housework.

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When faced with an array of tempting goodies, ask yourself which ones you really want and which ones you could live without.

Practice saying the word "NO" with grace and tact. This word comes in handy when a well-meaning (or not so well-meaning) friend asks you to skip your workout and go out for a hot fudge sundae instead.

If you find that you eat like a little piggy when stressed, then consider going for a brisk walk or bike ride. Exercise will release all that frustration and anger, so put down your fork and get moving... come on, you can move for at least 5 minutes!

Take charge for yourself. This is called taking responsibility for you. No one else can do this but you. Always remember that you have the power to change anything.

So you goofed and ate the whole thing? Well, instead of berating yourself for the next week... forgive and forget. Think positive. You will make mistakes, we all do, but the trick is to not let your mistakes become your bad habits.

See yourself as you want to look: thin, healthy and happy... tell yourself that this is you – now, not tomorrow not in a year, but now. Our subconscious mind works in the present only, so take advantage of this power and make it work for you. This is a good tactic to use when you are tempted to have a pig-out session or skip a workout.

Realize that it took you a while to acquire your excess weight, so it just may take you a while to lose it. As the old saying goes, "Rome was not built in a day." And neither is a fit and lean body! Be patient. Be consistent.

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