The last year has been rough. Our lives, personally and professionally, have taken turns that we could not foresee. But things are starting to look up, and now is the time to look ahead and refocus.
A recent survey by the American Psychological Association (APA) found that 61% of U.S. adults reported a weight gain in the last year. On average, they reported a 29-pound weight gain, but ten percent said they gained 50 pounds or more! Are you one of the 61%? Now that we have a chance to catch our breath let's take stock of the habits that may be contributing to our weight gain and what to do about them.
Why are you overeating?
Are you bored?
Our social lives and entertainment options have drastically changed, leaving many people with a huge void that they filled with food. Spend some time finding activities you would enjoy that don't involve eating, such as:
Find a new hobby. How about puzzles, reading, diamond painting, or urban sketching.
Walk – take the kids, the neighbors, the dog, or enjoy some peaceful solitary contemplation.
Play games with your kids. Good for you and good for them.
Clean out the closets and organize the garage. You know they need it.
Weed the garden. It might be a good time to start the herb garden you always wanted.
Volunteer for a good cause. You feel good helping someone else, and you are too busy for mindless snacking. Where to start? Check for local nonprofits in your area. Some of my favorites include Harvesters, the Humane Society or local animal shelter, and the Special Olympics.
Are your stress levels high?
Find ways to cope with stress. Take time to relax every day. Even 15 minutes of quiet time doing something you enjoy can make a big difference. Hire a counselor or a wellness coach to help you learn how to manage stress.
Do you eat inappropriately during certain activities?
Do you have to have popcorn when watching a movie? Is watching a ballgame no fun without nachos? It's okay to have fun and not turn everything into an opportunity to overindulge. It may be difficult at first, but the more often you avoid eating in these circumstances, the easier it gets until you no longer associate eating with them.
Is overeating a habit?
Is a stop at the drive-thru automatic on the way home from work?
While driving a route that does not pass fast-food restaurants, munch on a handful of nuts or a banana.
Is the refrigerator the first place you go when you walk into the house?
Check if you are actually hungry and, if you are, reach for a healthy snack such as a cheese stick or apple.
Do co-workers bring snacks to the office?
Does a friend or family member love to bake? Often we feel obligated to eat items we don't really want. Saying "no" in these situations takes practice, so think about how you can politely refuse without hurting others' feelings.
Do you have to have snacks in the evening?
Change your evening routine to include healthy choices such as a cup of caffeine-free tea and a small piece of chocolate. You might even sleep better.
Is a stop at the drive-thru automatic on the way home from work?
While driving a route that does not pass fast-food restaurants, munch on a handful of nuts or a banana.
Is the refrigerator the first place you go when you walk into the house?
Check if you are actually hungry and, if you are, reach for a healthy snack such as a cheese stick or apple.
Do co-workers bring snacks to the office?
Does a friend or family member love to bake? Often we feel obligated to eat items we don't really want. Saying "no" in these situations takes practice, so think about how you can politely refuse without hurting others' feelings.
Do you have to have snacks in the evening?
Change your evening routine to include healthy choices such as a cup of caffeine-free tea and a small piece of chocolate. You might even sleep better.
Do you tend to overeat around certain people?
We all have a friend or loved one who isn't having fun unless they are eating or drinking excessively.
Especially at holiday gatherings, they may pressure you to join in or keep up. Explain how important your healthy lifestyle is for you and offer alternative ways to spend time together. If all else fails, know that you cannot change other people, but you can change how you interact with them.
Are you aware of how much you are eating?
Do you eat subconsciously while watching television, reading, or socializing?
Did you eat so fast you didn't even realize you were full?
How much snacking are you really doing?
Do you know how many calories you consume when you help yourself to someone's candy dish?
Nibble while preparing dinner?
Finishing your children's plates?
If you don't keep a food diary to record what you eat as you eat it, your estimation of the amount you ate can be off by as much as 40%. That can be the difference between losing and gaining weight. Food diaries are available in hardcover, softcover, and online, or you can use an inexpensive notebook. Determine what works for your lifestyle and stick to it.
Are your food-related beliefs and thoughts helping you or hurting you?
Consider how your food-related beliefs and thoughts affect your eating.
Does food equal love? Is it not fun to engage in activities without food and drink? Are you too hard on yourself and turn to sweets to cope with self-inflicted stress? Being aware of your triggers can help you change how you think about food and its place in your emotional life.
Is your environment encouraging you to eat inappropriately?
Make your life a no junk food zone.
Don't keep stashes of candy or unhealthy snacks around, and avoid places where junk food is readily available. Plan realistic, nutritious meals and snacks, and allow yourself ample time for grocery shopping. Many grocery stores now offer delivery options that may be just the ticket to prevent impulse purchases of unhealthy items.
Do you have an activity plan?
The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes per week of moderate-intensity exercise such as a brisk walk to help decrease health risks. This won't happen by accident. Plan a practical daily exercise routine and determine the best way to fit it into your life. Have a backup plan in case your busy schedule interferes. Perform daily activities like housekeeping, yard work, and walking to burn even more calories.
Your Personal Goals
An optimistic yet realistic attitude is everything.
Think in terms of what you need to do instead of what you shouldn't be doing. Avoid negative thoughts such as "I'll never…", "I must not…", "I'll cut out all…". Instead, phrase your resolutions in positive terms of what you can and will do.
Visualize yourself as someone who prefers to eat healthy foods in appropriate portions. Even if you do not love exercise, you can love being a healthier person because of it. Make healthy eating and exercise a choice, not a chore. Your confidence in becoming who you want to be will determine your success.
People want a quick fix, but you won't see results overnight.
Sprinting towards the destination doesn't lead to real change but can lead to burnout. Taking shortcuts on your journey to healthy living will only lengthen your journey and make it more challenging.
Don't set goals for anyone but yourself.
Setting goals to satisfy the desires of your loved ones or friends will not result in lasting change. Goals must be personal and yours alone. Why do you want this? What will make the hard work worthwhile for you?
"I want to lose weight" or "I want to be a healthier person" are great ideas, but you can't be ambiguous in your approach to goal setting.
An effective goal must be "SMART": Specific, Measurable, Attainable, Realistic, and Timely.
A poorly written goal statement would be, "I will exercise more." A specific, clearly defined goal would be, "I will walk the path around the park every Monday, Wednesday, and Friday from 7 to 7:30 a.m." It is essential to write down your goals. When objectives are clearly written on paper, something magical happens in the subconscious mind that urges us to act and achieve our desires.
Small rewards
as you meet the milestones of your overall goal will help you stay motivated. Try non-food rewards such as a bouquet of fresh flowers, manicures, or hobby supplies.
Are You Your Own Worst Enemy?
Making changes and recovering from lapses are essential to reaching your goals.
Consider a lapse as a flaw in the plan, not in the individual. A setback simply means that the program should be revised and new milestones created.
Some people lapse because they become overwhelmed by the changes and challenges needed to reach a long-term goal.
Break down your goal into steps or manageable pieces. Taking small, incremental steps toward the top of a stairway is easier than leaping up all at once. Achieving good health begins with the first step, and as you take more steps in the right direction, you will achieve your goal.
Another cause of lapses is when goals are set that conflict with each other.
It is impossible to simultaneously achieve a goal of achieving a healthy weight through lifestyle change and a plan you lose 20 pounds in a single month.
Frequently, people fail because they think in absolutes.
A healthy lifestyle, losing weight, and getting in shape isn't a switch you can turn on and off. Instead, it's a dimmer switch that's brighter some days than others.
Whenever you lapse, consider it no more than an inconvenience on your road to health.
Yes, it can be annoying and slow down your progress, but that's okay. Take these challenges as life's lessons that strengthen you. Never beat yourself up or feel guilty when things do not go as planned.
Changing one's lifestyle can be challenging, but the longer one practices a healthy lifestyle, the more normal it will feel.
Your journey won't always be easy, but that doesn't mean you're a failure. It means you must find out where you went wrong and then plan a new course. Place as much importance on the journey as on the destination.
What are your goals? How have you reached your goals in the past? Answer in the comments.
Deirdre Gamill-Hock is a lifestyle/wellness coach and freelance writer/editor who writes engaging content for blogs and small businesses. Contact her at deirdre@deirdrehock.com or click here.
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