You set this killer goal, get super pumped up, you start hitting the gym hard, you quick drinking, and you swear to yourself only healthy food from here on. You start the weak off strong, but then Friday rolls around and you’re feeling that fire dwindle down to a single struggling flame. It’s been a brutal week at work, you’ve ran out of pre-prepped food or healthy options in the house, and happy hour beer and wings is calling your name. You have a quick mental battle with yourself about not blowing your results this week, but you’re too “done” to think anymore so you say “F-it” and head to the bar.
OR, maybe it’s a daily struggle…You wake up early 100% dedicated, and laser focused that not a single “cheat” will make it’s way in. BUT by 7pm, you’re at about 5% and those pastries in the pantry are doing their best to lure you in to their sugary cheat-filled ways.
1) Get Accountable to somebody else other than yourself. A trainer, your spouse, your BFF, a gym buddy, or anybody you know will always have your back when you need them. Ideally someone you can text/call IN those moments of weakness to help steer you back on track. Tell them upfront exactly what your goals are, and the parameters you have set for yourself. While the responsibility of your success is still on YOU, your accountability partner is there to prevent you from “self-sabotaging” by talking yourself out of workouts or IN to poor food choices.
2) PLAN and BACK-UP plan. Plan your food, plan your workouts, plan your daily movement. The busier you are the more critical a SPECIFIC plan for every aspect of your health and fitness routine is going to be. Yes the first few weeks of planning may seem daunting AND time consuming, but once you find your “routine” the planning will become very minimal. However, it is extremely difficult to achieve weight loss success with spontaneous choices – It simply will not work. With food it’s a good idea to have your plan for the week, but also some “back up” plans for when life throws a curve ball. For example, a client of mine did some research and together we decided on a “best choice” meal at Panera for days they have spontaneous business meeting. Smart!! Keeping healthy “back up snacks” at the office for days you are stuck late or forget to bring snacks along is a great idea too!
3. You can’t eat it if it’s not around. Get ALL of the junk out of your house (cereals, sugary foods, chips, crackers, soda, and any other foods you fall victim too when you’re feeling weak – Including liquor!) Yes you may get some whining from other members in the household, but is this really what you want the people you love the most to be eating? If it’s not “clean” enough for you, it’s certainly not “clean” enough for them either! Stock up on healthy snacks that everyone in the house will enjoy (fruit, veggies and hummus/guac, yogurt, nuts). There are TONS of fun snacks recipes/ideas available online. Your kitchen is your “home base”, and what you keep stocked here will have an enormous influence on your success or failure.