Wednesday Sabotage – March 31, 2021

Wednesday Sabotage: I’m just not an exerciser.

Response: That’s just an excuse! Even if you don’t naturally enjoy exercise, it doesn’t mean you can’t learn to enjoy the physical and psychological benefits of it.

Tuesday Reality Check – March 30, 2021

Tuesday Reality Check: Similar to yesterday’s tip, if you’re not doing as well with healthy eating as you’d like, ask yourself if you’re being all-or-nothing in your thinking. Chances are, SOME things are going well. Maybe even A LOT of things are going well, even though everything might not yet be fully in place. Make sure you give yourself credit for the great decisions and actions you are taking.

Monday Motivation – March 29, 2021

Monday Motivation: If you’re not doing as well with healthy eating as you’d like and think, “I can’t even do it now; how will I ever be able to do it?” remind yourself that not being totally on track is NOT an indication that you can’t do it (now or in the future); it’s simply a sign that you need more practice. But like any skill, the more you practice, the better you’ll get. This is no different!

Is It Time to Reevaluate COVID Habits?

Now that we have passed the one-year mark since life changed dramatically, I started thinking about habits that some of my clients fell into during COVID. While many of these were understandable in the chaotic and scary first few months, they are not serving them well anymore.

Like many, my client Mark started drinking alcohol much more frequently in the early days of COVID. While he used to be a social drinker, we realized that somewhere along the way he started drinking about two glasses of wine every day – which is roughly 1,600 extra calories per week! Because his eating is relatively healthy and he has still been exercising, the extra alcohol calories weren’t causing him to gain weight. They were, however, probably the culprit for why he stopped losing weight.

Mark decided he didn’t want to rely on alcohol every night to relax; he wanted to get back to only having some on the weekends. We decided he would cut back to one glass a night for two weeks, and then work on cutting it out entirely on weeknights from there. Since alcohol was acting as a stress reliever, it was critical to put other deliberate coping mechanisms in its place. Mark decided that every night before cooking dinner, he would do a 10-minute meditation. Instead of watching the news while he cooked, he would instead listen to music or entertainment podcasts. This way, he would still get stress relief but not the extra calories.

My client Kara was also having trouble losing weight. Like Mark, we looked for where the extra calories might be coming from. For Kara, it was extra indulgences when she ordered takeout. When restaurants shut down and Kara started ordering takeout more frequently, she might order a salad and French fries, because she felt the need to indulge. Kara realized that pre-COVID, she never would have ordered takeout French fries, but it was a habit that stuck around. Kara decided that she would make list of reasonable takeout options and stick to that moving forward.

When he shifted from his office to working from home last year, my client Jeff started staying up too late. Since he didn’t have to commute to work anymore, he rationalized staying up later and sleeping in. Jeff hasn’t been able to institute a regular bedtime or sleep routine for himself over the last year. He man running along pathoften stays up late snacking in the evening.

Jeff acknowledged that this habit wasn’t working for him anymore, and he was ready to reinstate a regular bedtime. Not only would this ensure he got enough sleep, but it meant he wouldn’t be up too late snacking. He would once again be able to get up early enough to exercise in the morning – a habit he had in place for years and helped him thrive.

If you’ve let some bad COVID habits creep in, now is the time to reevaluate them! It’s been over a year, so it’s high time to make sure your habits are working for you, not against you

Friday Weekend Warm-up – March 26, 2021

Friday Weekend Warm-up: This weekend, if you think, “I’ll start working on healthy eating on Monday,” remind yourself, “How many times have I ‘started my eating plan’ on Monday? I could have lost weight and kept it off for years if I didn’t use that excuse.” Start TODAY!

Thursday Think Tip – March 25, 2021

Thursday Think Tip: If you think, “Eating this [unhealthy, unplanned food] will make me feel better,” remind yourself, “Nope! Eat better, feel better. Period.”

Wednesday Sabotage – March 24, 2021

Wednesday Sabotage: I’m exhausted, but I have to work, so I can’t sleep. I’ll eat to give me energy.

Response: Even though I feel exhausted, it doesn’t mean I can’t push through and still get my work done. If I eat every time I feel tired, it’s likely I won’t be able to lose weight. Which would I rather be: Overweight AND tired, or just tired?

Tuesday Reality Check – March 23, 2021

Tuesday Reality Check: If you tend to overeat at meals, worrying that you’ll get too hungry if you don’t, remember – there is ALWAYS another meal or snack coming. There will always be more food.

Monday Motivation – March 22, 2021

Monday Motivation: If you’re not great at self-care, you’re likely going to be vulnerable to turning to food when you get stressed or upset because you won’t have other ways of calming down or soothing yourself. This week, focus on building other means of comfort and stress relief into your life so you have other things to turn to besides food.

Friday Weekend Warm-up – March 19, 2021

Friday Weekend Warm-up: This weekend, if you think, “Life is too short, so I’m just going to eat this even though I know I shouldn’t,” remind yourself, “Actually, life is too short to be spent unhappy and unhealthy. If I want to feel great and live my life the way I want to, then I need to do what I can to feel in control of my eating.”