Too many snacks and sweets sending you into a tailspin? Do not be discouraged! In our final installment of Let’s Move Quad Cities’ “Eight Weeks with Jeni and Chelsey,” our experts share their wisdom for a better you in 2016.
How to Maintain New Habits All Year Long
Jeni: “Repeat after me, ‘I must exercise and eat healthy for the rest of my life.’”
A healthy lifestyle with a healthy weight takes a lifelong commitment. That said, you should not follow any diet regimen that you could never imagine doing for the rest of your life.
Can you imagine swearing off all the foods you love for the rest of your life?
Can you envision yourself drinking meal replacement shakes late in life?
If the answer is no then rethink healthy eating. Make changes that you can stick with long-term and incorporate as your lifestyle.
Chelsey: Invest in new way of life.
Physical activity is a way of life! BUT you don’t have to do it alone! There are THOUSANDS of professionals waiting to help you.
invest in your well-being. Use your resources (and the last 7 weeks of our blogs). Your quality of life will improve with each healthy choice you make.
How to Handle a Relapse
Jeni: Know you are normal.
Everyone has days when eating healthy seems impossible.
We are often bombarded with unhealthy foods at work, school, and events.
If you feel that you have relapsed remember that you are normal. The key to relapse is getting back to healthy eating quickly. Do not succumb to the snowball effect and start eating unhealthy for the rest of the week or even month.
Instead, start each day with the renewed goal to fuel your body with healthy foods. Think of every day and even every meal as a fresh start to healthy eating.
Chelsey: Give yourself a pep talk.
When illness, busyness, fatigue, excuses, etc., start to take over your life, and you haven’t been to the gym in 15 days, STOP!
Give yourself a pep talk. A simple, “I am good enough. I can do this. I deserve a healthier lifestyle” will do wonders over negative self-talk.
The next choice you make can be the perfect step towards your physical activity goal for that day.
Every day is new with the rising sun. The quicker you admit you’ve derailed, and you hop back on track, the better for your total well being.
Jeni’s Final Diet Tips:
- Eat in one location at home (kitchen table) or work (cafeteria)
- Do not eat in front of the television or computer
- Do not eat while driving or reading
- Practice leaving portions of food on your plate
- Eat from smaller plates/bowls
- Box up half of meal at restaurants
- Order lunch or smaller portions at restaurants
- Put snacks in smaller bags
- Buy portion controlled snacks
- Eat ¾ of your calories before your evening meal
- Eat every 4-5 hours
- Eat fruits and vegetables at your meals and snacks
- Drink plenty of water
- Use low-fat cooking techniques
- Do not bake desserts (only special occasions)
- Eat at least 5 servings of fruits and vegetables per day
- Cook healthy choices at home more often
- Keep a food journal
Chelsey’s Final Fitness Tips:
- Every day is new! When you wake up, DECIDE when you will be physically active that day, if you don’t have a weekly/monthly plan.
- Journal successes AND failures
- Have a solid short- and long-term goal
- Use measurements, not the scale
- INVEST in your physical well being (new shoes, personal trainer, new workout music, etc.)
- Keep things fresh and fun
- Don’t be afraid to try new exercises, classes and sports
From the LMQC editors: Thanks again Jeni Tackett and Chelsey Bowermaster for your inspiration all year long! Also, we would like to wish Chelsey good luck as she moves on to pursue future endeavors. We will be welcoming a new LMQC Fit blogger in the weeks and months ahead. Stay tuned and stay strong, Quad Cities!