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If you’re slipping don’t beat yourself up. Start again with small changes & keep adding to them. Review your goals. Energy Boosting: Food you choose can give you an energy boost - swap White bread for brown, sweets for fruit & chips for Rice/pasta/potatoes. Swap coffee/fizzy drinks for water Alcohol is high in kilojoules & can make you feel hungry - try to cut down or drink water between every other drink
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Fight fatigue: Don’t go to bed on a full stomach-aim to eat 3 hours before, be active during the day & drink water instead of fizzy drinks/tea/coffee
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Beat stress: Work through stressful periods - take short walks during the day, have quiet time to yourself and unwind with friends/family
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Don’t fuel boredom with unhealthy snacking & smoking. Fill your cool bag with healthy snacks (fruit, plain biscuits, scones, low fat yogurt & cereal) & drinks
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Make small changes to what you eat - choose smaller portion sizes, cut down on snacks like chocolate biscuits and bars, fill up on fruit and veg instead
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Your body can do anything; it’s your brain you need to convince!
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Change up your routine and make it fun so you don’t lose interest or motivation – walk a bit further, go a little longer and keep moving forward from there
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Keep your goals simple, embrace them and make it your way of life
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It’s easy to be overwhelmed by lots of healthy eating information – stick to the basics, eat more bush foods and drink plenty of water to nourish the body
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It’s good to make a plan B. Planning ahead can ensure that you can achieve your goal no matter what happen. So if something is stopping you, what is your plan B?
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Learning to acknowledge, accept and move on is the key to working toward your weight loss goal.
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Focus on what you want to see rather than what you don’t For e.g. when driving- looking more towards the clear path rather than obstacles means you’re less likely to hit potholes. So tick off, monitor, and celebrate the occasions you DO meet your goal
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Its normal for all of us to have mixed feelings about changes we are trying to make, especially when we know these changes not easy and that is why we all can use a helping hand for support and encouragement along the way.
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When you’re looking up at a steep mountain consider what would make it easy to get to the top. A ladder, which can help you take one steady step at a time. When you’re feeling unsteady, you’re less likely to keep stepping up, unless you’re confident that you can safely keep getting there. Behaviour change works in a very similar way
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Making changes to your diet is not about cutting out your treats/ regular foods. All food has a role in the diet- it’s just trying to individualise how much and when
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Setting action steps. The first step to make a change is to recognise what change you want to make and then plan small ways to get there. Making small step is the key for long term change to reach your goals.