1. Weigh yourself today, tomorrow, Sunday and Monday. Sounds crazy. But knowing you have that commitment to yourself will do a little mental pre-damage control to keep you on track.
2. Limit alcohol. There are several reasons why. One, it is empty calories. Two, it lowers your inhibitions and may cause you to feel less guilty about making poor food choices. A good goal for those who love their boozies (myself included):4 alcoholic drinks per week, max. Best split up, not all at once! And choose either wine, a light beer, or vodka with seltzer and a splash of fruit juice if needed (Squeeze of citrus is best).
3. Plan ahead. Right after you finish reading this email, plan out your weekend meals so they provide the most nutrition. Going out to dinner? Read the menu ahead of time, choose what you are going to order, and order first. Skip the bread basket and dessert, or share the dessert with someone. Going to a wedding or other event? Eat enough beforehand so you are not starving. A protein shake, soup or salad are great about an hour before the event. Try to make good choices. A good rule of thumb is to limit alcohol, starchy carbs, and sugary items.
4. No plans? Stay busy. Make plans to walk, hike, garden or do yard work. Clean out the garage or your pantry. Keep yourself full and you won’t sit around eating out of boredom. Plus, keeping active burns more calories!
5. Finally make Sunday your prep day for the week ahead. Plan out your meals, get your food shopping done, and start making some items ahead of time. Healthy grains such as rice or quinoa, sweet potatoes, steam vegetables, portion out nuts and seeds, and grill some chicken breasts. Boom: you are already set up for a whole weeks worth of success! (See our previous blog post for the bets prep ahead tips.)