It’s January and the holidays are over. You ate, you drank, you were merry. Now comes the dreaded step on the scales. Ugh! (My “ugh” was four extra pounds) How to get back on track? Here are 10 online fitness coaching tips to get you back to normal.
Do Not beat yourself up! We all have times when we leave the healthy path and get off track. Don’t let gaining a little weight make you throw in the towel completely.The holidays are over!
Get rid of all the left over holiday treats in your house. They are going stale anyway.
Make a commitment to eat a nutritious breakfast every morning. A piece of whole wheat toast with peanut butter or granola with fruit are great choices. I am pressed for time in the morning so my choice is chocolate Shakeology with a teaspoon of peanut butter and a tablespoon of strawberries or blueberries. I blend it with 1/2 cup almond milk, 1/2 cup water and 1 cup ice. I can drink it on the way to work.
Aim to eat 3 smaller meals and 3 snacks each day (300 to 400 calories each is a good rule of thumb). This will keep you from getting really hungry and overeating. It also keeps your blood sugar from spiking/dropping and keeps your metabolism humming all day.
Eat five fresh or frozen fruits and veggies each day. They are packed with vitamins and minerals that your body craves. Bonus, they are lower in calories. This is high octane food.
Make your drink of choice water. Calories-Zero. Did you know that 75% of your body is made of water
Journal everything you eat for at least a week. You don’t even have to look up calories and count them. The simple act of writing down everything you eat will make you slow your calorie consumption. If you are still struggling to get back to normal after a week, you can start counting calories for added accountability.
Increase the protein and limit the white stuff (white sugar, white flour)
Be present at all your meals and snacks. Sit down, eat at a table, turn off the TV and don’t read and eat. If you actually focus on eating, you will eat less.
If you dine out in the next week. Make a choice from the healthy menu many restaurants include today. If there is no such thing, choose baked or broiled meats, skip the sauces and breading. Choose a salad with a clear dressing. Pick veggies for your side (no, fries don’t count) and water to drink.
You will find that if you follow these steps and try to stick to them, you will crave the junk less and search out the healthy foods more often. Here's hoping your "ugh" soon turns to a "Yes!"
Sue Kauffman is a Physical Educator and online fitness coach in Central PA. She has two almost grown daughters, a great hubby and a Chocolate Lab. Visit her fitness and nutrition website at http://www.exercise-fitness-nutrition.com