How to get through the slump of unhealthy eating
And it works, for maybe a week or two. Or for the more disciplined ones, perhaps it works for a month or two, but then bad habits start to creep back in.
A friend’s party. Drinks out with the girls (or boys!). Cakes in the office for someone’s leaving do. Or it could be personal – feeling down, hard day at work, reward for a promotion.
Whatever it is can often be the downfall to your healthy eating success.
Wanna know why you’re setting yourself up to fail?
Making long-term healthy eating goals is too long term. There’s no ending. It’s unreachable and therefore unobtainable.
The key to successful ongoing healthy eating is to take it one day at a time.
No-one’s perfect. We’ve all eaten an extra piece of chocolate. Drank another glass of wine. Helped ourselves to seconds.
So don’t beat yourself up about it.
But do make small goals and you will find yourself eating more healthily the majority of the time.
And here are 3 simple steps you can start taking today:
1) Drink smart
Sodas, fruit juice, lattes, cordial … they’re all loaded with calories. Unnecessary calories, since they’re really a lust rather than a need.
It’s time to give them up.
Instead drink water. And plenty of it.
Studies have shown that water will:
- Stop you eating so much at meal times
- Increase the rate to which you burn calories by up to 30%
- Help your kidneys to cleanse and detoxify your body
- Improve the health of your skin
Admittedly it can be difficult to make the change, but if you try, you could cut out a few hundred calories a day, depending on how many of the ‘bad’ drinks you consume.
And to give you an idea:
- A latte: 138 calories
- A can of soda: 140 calories
- A small glass of fruit juice: 50 calories
Switch to water today and reduce your daily calorie intake without doing another thing.
Tip: If you find water too dull on its own, add a slice of lemon or a few mint leaves.
2) Eat real food
Today’s busy lives mean home cooked meals can be far down the priority list.
But by doing so and buying a ready meal from the supermarket or grabbing a takeaway, you’re not only adding countless calories, you’re also reducing the nutrition that your body needs to stay fit and healthy.
With a little forward planning, that doesn’t have to be the case.
Buy fresh ingredients from the supermarket and make a salad for work with a home-made dressing (simply mix olive oil, balsamic vinegar and Dijon mustard – delicious).
Cook up a large batch of chilli con carne, or chorizo and lentil soup then freeze what you don’t eat – grab it out later in the week when you genuinely don’t have time to cook.
Eating home cooked meals doesn’t mean you have to cook every night. It just means you stop buying processed food with added sugar, salt and many more calories.
3) Order wisely
Eating healthily also doesn’t mean you have to turn down dinner invitations, but that’s not an excuse to eat and drink whatever you like.
Try to order dishes with plenty of vegetables or salad and meat that’s been grilled not fried. Cut out the creamy sauces, as much as you can, and forego the desert.
By doing each of these points, you will start to see results without adding any extra exercise into your life – brilliant! And even better, when you see your weight reducing and your skin glowing, you’ll be incentivised to continue.
But remember, if you do get a sweet craving or want to enjoy an extra glass of wine, do it. The more we try to cut things out, the more we crave them. Just don’t go overboard and take it one day at a time.
What will you be drinking today?