TurboFire and PiYo creator Chalene Johnson recommends taking baby steps to eat more healthfully. If you “slip up,” get back on track immediately. Don’t let a vacation or a special holiday be an excuse to overdo it. Go ahead and enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.
1. Wait out your cravings
We all get hit by that “I really want to eat X” feeling every now and again. But before you put anything in your mouth, take a minute or two and ask yourself if you’re really hungry. Are you hungry or just bored? Try focusing on some other task or activity for a couple of minutes, and then see how you feel.
When you really crave something unhealthy, answer this question: “What Do I Want More?” That piece of chocolate cake or a body I feel proud of? And on some occasions, it’s okay to pick the chocolate cake!
3. Remember that no one’s perfect
Don’t allow one bad choice result in falling back into old habits. It happened, it’s over, move on. Take practical steps to move forward — like a non-gimmicky nutrition reset, getting back to your exercise program, and coming up with a strategy to prevent future slip-ups.
4. Practice mindful eating
Make eating mindful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.
5. See what you eat
And while you’re at it, eat your food off of a plate instead of straight out of a jar, bag, or box. (But don’t feel like you have to join the Clean Plate Club.) Eating your food from a plate will also help you see whether you’re eating a balanced meal in the proper proportions. Using Portion Fix containers is a great way to make sure your meals are on point.
6. Don’t skip breakfast
Not all breakfasts are created equal. (We’re looking at you, fat stack of pancakes with syrup and whipped cream). Aim for a filling breakfast that has a healthy balance of carbs, protein, and fat. Starting your day off right can help you eat fewer total calories throughout the day.
7. Eat more veggies
The majority of your plate should have veggies and/or fruit on it at both lunch and dinner. If you aren’t able to get fresh fruits and veggies where you are, frozen and canned versions can be just as good for you. Think vegetables are boring? Then try roasting your veggies to get that rich, caramelized flavor or experiment with unique recipes like miso-glazed acorn squash or cauliflower bread. (Get more healthy vegetable recipes here!)
8. Eat more fruit
If you’ve got a raging sweet tooth, indulge it by eating naturally sweet fruit. You won’t even want to look at a cupcake once you feast your eyes (and your sweet tooth) on these Pinterest-perfect watermelon fruit “pizzas” or homemade ice creams.
9. Skip processed snack foods
Stop buying processed snack foods. They may be little, but they can still pack a wallop of empty calories, sugar, and ingredients that you can’t pronounce and don’t want in your body. Instead, meal prep your snacks – here are five simple snack box ideas that will pull you out of that mid-afternoon slump. Or try these delicious homemade energy bars.
10. Watch what you drink
Cut back on or cut out high-calorie drinks like soda (even the diet stuff), sweet tea, lemonade, and especially alcohol. People have lost weight by making just this one change. Don’t like plain water? Here are 10 amazing ways to turn the volume up on plain H20.
Yes, losing weight (and keeping it off) means making a fundamental lifestyle shift, but that doesn’t you have to do it all that same time or that those shifts have to be gigantic changes. You’ll be surprised how little changes here and there can add up to big steps.