Saturday, March 5, 2011

are you on track?

Having trouble staying on track?  What is your weakness? 

Eating out?
Eating too much while cooking?
Portion control?
Too many drinks with dinner?
Not working out?

Whatever your trouble area is, there is a way to stay on track!  You are not alone either!  Many of us have issues with each and every one of these problems. 

Mine right now is Dessert!  I never used to crave sweets, now I can't get enough and I am not kicking the sugar to the curb....

Dessert:  Stick to one dessert per week.  Make it rich and decadent.  When you plan for one GREAT sweet treat per week, you can indulge and know that you are going to get that craving out of the way!  This gives you something to look forward to!  In the meantime, try fruit instead,  how about some berries with a drizzle of agave, or berries with greek yogurt if you eat dairy products.

Snacking:  Munching non-stop will pack on the pounds quickly, so if snacking is your problem try to keep busy, keep your hands busy.  Most cravings last about 15 mins.  So, do something else for those 15 mins.  Call a friend, do needlework or a crossword puzzle, go for a walk, drink a glass of water.  If you can't kick that craving go for a healthy snack.  Fruit or fresh veggies, try the Pirate's Veggie Booty, graham crackers. Be aware of what you are putting in your mouth.  Brush your teeth right after you finish dinner.  This signals the brain you are done eating for the night!

Eating out:   This is a tricky one.  So many hidden calories in our meals.  So, be picky when you order.  Get your protein grilled without extra butter or oils. Skip the bread basket and the butter.  Tell them to not even bring it. It's too tempting.  Ask for a box when you get your meal.  You can put half to-go and save a ton of calories.  We are all guilty of eating too much when we are visiting with friends and not paying attention to when we are truly full.  Check out the menu online and choose what you are going to order and STICK WITH IT!   Skip dessert.  Order a cup of tea or decaf coffee instead.  This keeps you social, but avoids the calories of that  cheesecake.

Eating too much while cooking: If you are starving when you start cooking, you are going to nibble here and there and before you know it, 500 calories have been consumed.  Try having a little snack before starting - a handful of almonds, small salad or better yet, drink a big glass of water.  Wear your snug clothing instead of sweats.  Be aware of your waistline.  Make all your food over the weekend, freeze it and then you can just pop it in the oven and no noshing while cooking!

Portion control:  I have issues with portion control.  If it tastes good, I always want more.  So what to do?  Dish up your food on your plate and put the rest away.  This will stop going back for seconds.  Remember a serving size, get used to eye-balling it. 

This is from

Vegetables or fruit is about the size of your fist.

Pasta is about the size of one scoop of ice cream.
Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
Snacks such as pretzels and chips is about the size of a cupped handful.
Apple is the size of a baseball.
Potato is the size of a computer mouse.
Bagel is the size of a hockey puck.
Pancake is the size of a compact disc.
Steamed rice is the size of a cupcake wrapper.
Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

Too many drinks with dinner:  Drinking adds many extra calories.  Having a strawberry margarita before dinner and a beer with dinner adds 400 extra calories.  I'm sure it won't come as a surprise to you that people that drink with their dinner eat more calories than those people that do not.  Stick to one glass of wine with dinner - order it to come with your meal.   If you feel left out try a club soda with lime, sparkling water or get your water in a wine glass. 

Not working out:  This one is tough.  If you don't love working out, you probably haven't found your DREAM workout!  I say keep looking.  There is something out there that you will LOVE!  It may be walking with a friend, running, dvd's at home or going to the gym. You may love the elliptical, the latest, cool class at the gym.  Find one you love and you will be excited to get moving!  Get a workout buddy.  You will be held accountable and know that someone else is counting on you to be there ( I am happy to be that buddy for you!!)  My dream workout is Turbo Jam.  I didn't like to workout, only did it because I knew that I needed to.  Dreaded it every, single day.  Now, I LOVE Turbo!  I do many other workouts and don't mind it as much, but I always add in Turbo!!    Working out will give you more energy, the endorphins will make you happy and that is so important, plus you will meet so many GREAT people!

Discussion:  What is your downfall and how do you cope with it?

1 comment:

  1. This is a great post - covers all the areas for sure! I'm with you on the sweets thing. I used to NEVER want sugar. Ah well. I'm doing another round of P90X now and feeling great. The key this time is 1) doing it with my sister and 2) the new P90X app I got on my iPad. It feels good to be back on track!


Note: Only a member of this blog may post a comment.