Medically Reviewed by Katelyn J. Mock, US-Registered Dietician (R.D.)
Don’t be shy or embarrassed to ask for help when old habits creep in. You are only human and this path to weight loss and healthier life is not a one-way road.
Reach out to your dietitian, doctor, or a friend that has a healthy lifestyle to help get you back on track. Everyone needs some help once in a while, and that is what your medical providers are there to do.
Look at what is contributing to old or new bad habits sneaking in. Is it being too busy to plan meals, not having enough time to prep or exercise, loved ones bringing too many “occasional foods” into the house, or maybe you have just wandered off the healthy path a little?
Once you have a clearer picture as to what is occurring, you can take the necessary steps to start changing it.
Be cautious not to make too many changes at once. Judging yourself, feeling guilty, and then giving up when you are not perfect will not help you get to the place you want to be.
Instead, when things don’t go as planned, think about what happened and how you might be able to support yourself better the next time.
Does it mean asking your significant other to make dinner? Seeing if a friend can pick up the kids? Having some healthy canned soup on hand so dinner is ready quickly? Or going to the gym for 15 minutes instead of the 30+ you were hoping for?
Tips for the Month
- Aim for at least 2-3 servings of non-starchy vegetables daily and 2 servings of fruit. Fresh and frozen are usually highest in nutrient content, and then canned.
- Add chopped spinach, onion, peppers, tomatoes, or avocado to eggs in the morning
- Make a smoothie with a frozen banana or other fruit, plain Greek yogurt, 1 scoop of peanut butter, frozen cauliflower or spinach, and a splash of juice.
- Have carrots, celery, and cucumbers with hummus as a late afternoon snack at work.
- Try a small bowl of fresh fruit as a dessert before bed.