Hurdle #1: "I don’t have time to cook."
- In anticipation of busy times, prepare batches of food on the weekends and freeze them until needed.
- When preparing food, purposely make extra for leftovers.
- Plan your meals for the upcoming week and make one weekend trip to the grocery store.
- Buy foods that are pre-prepped: bags of chopped vegetables, pre-cut fruits from the produce section, canned beans instead of dried.
- Throw all your ingredients into a Crockpot and voila! A healthy, home cooked meal awaits your return from work.
- Always have a back-up plan incase time and/or energy is more limited than you planed. Buy healthy frozen entrees, and meals that take only a few minutes to cook.
- The night before, set-up your breakfast (dishes, utensils, etc), pack your lunch, and plan what you’ll do for dinner
Hurdle #2: I’m suffering from a case of "Portion Distortion."
- When eating out, order smaller-sized meals such as lunch-sized or kid-sized meals or share a meal and add a salad or extra vegetable side.
- Ask the server to box up half of your entrée before it arrives.
- If you are thinking about going for seconds, wait at least 20 minutes to decide if you are truly still hungry.
- Avoid buffets and all-you-can-eat dining options.
- Use your Fit Livin’ “Fuel” tools to guide you in portion control. When you choose foods from the fuel list and listen to your hunger alarm, you won’t have trouble knowing when to stop.
Hurdle #3: I’m an emotional eater.
- Plan ahead and keep busy during downtime to avoid eating out of boredom.
- Drink plenty of water throughout the day. It is common to misinterpret thirst for hunger. You might actually be thirsty when you think you’re hungry.
- Don’t keep sweets and junk food on hand at home.
- When you’re about to eat, ask yourself if you are actually hungry, or if you’re upset, sad, lonely, or bored. If your emotions are driving you to eat, find a healthy way to deal with them: write in your journal, allow yourself to cry, call up a friend, go on a short walk, or read a book.
By Judy Porter, RD, CD, Director of Wellness, Fit Livin’, LLC