You’ve probably heard the promise of a product or service that “offers simple ways to lose weight and keep it off” dozens of times, often relating to specific exercise programs and strict food plan. You may have even tried them.  The problem is, if they work at all, the results are short lived before the pounds find their way back to you – rapidly, usually.  So, why is that? 

There is an essential missing piece of the puzzle, and without that piece, you’ll stay stuck on the hamster wheel of meal plans that aren’t sustainable.  The missing piece is quite simple – you have to start with the basics.  There’s a lot of work to do first and foremost with changing your intentions and shifting your mindset before the real results come to stay. 

It’s difficult to stay motivated when the only goal you have in mind is a newer, slender you or an incredible beach bod.  That may sound funny, but truthfully -- it’s not enough to keep you going.  When you don’t attain that goal quickly enough, or you miss your workout two days in a row, you’ll be ready to throw in the towel.  Because just wanting to be slim is not enough. 

Does that sound familiar?  You’re incredibly motivated in the beginning, but results don’t show up fast enough, so you drop the entire idea.  To break this cycle, you need to find a different reason for wanting to change.  Your intentions for the change must come from the desire to treat your body well, live a healthy, long life – and a love for your own body, instead of a fear of it.  (Yikes, that’s a hard one, right?)

The foundations must be in place for lasting change to stay.  You must learn to love yourself – right this moment, just as you are.  Through this love, you will desire to eat healthier and move to nourish the body you have.  Punishing yourself by eating strict foods you don’t enjoy, working yourself crazy at the gym, or gulping diet pills, shakes and supplements is not a healthy or sustainable way of achieving your ideal health. 

The best way to start is with baby steps.  Start with one, small step that you can build on.  For example, reduce or eliminate soda pop and replace it with water.  Do this for one week, and next week, choose another simple step to add.  Before long, all of your unhealthy habits will be replaced with new, healthy ones… and you’ll be on your way to lasting change – once and for all.  

Take action this week by asking a trusted friend, companion or health coach to provide ongoing support, encouragement and accountability for good days and bad.  Keep in mind, there will be setbacks, but those set the stage for a comeback. Forward progress is still progress, regardless of the time it takes to achieve each of your goals.

Tired of the same ol’ lunch? Visit www.sarawolfsen.com to download my free eGuide with Simple, Healthy Lunch Ideas and look forward to lunch again!
 
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Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support.  Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.
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Dining out is often an enjoyable occasion — so feeling confident and comfortable making healthy choices with the options you're given is an important part of continuing your healthy efforts. 

The holidays are only a few months away and your calendar will be overflowing with festive celebrations.  Now is the time to establish lasting habits so you can approach the holiday season with confidence and you don’t greet the new year with an unwelcomed weight gain!  (Stick with me because I’ll be helping you navigate the holidays when they arrive, too.)  So here are a few simple tips you can take with you wherever you go:

Don’t be afraid to ask.  If you’re having difficulty finding something healthy on a menu, don’t be afraid to ask for a modification.  For example, if you’re at an Italian restaurant with a menu full of pasta dishes — consider substituting the pasta for broccoli or spinach.  You still get the toppings and sauce, but without the plate full of carbs. If this isn’t an option, ask your server to package half of your entrée in a to-go box, and bring the other half to your table for dinner. Portion control is important, too.

Don’t drink your calories.  A very simple way to make a small healthy shift is to choose water.  It’s clearly the healthiest choice, but this doesn't mean you can't enjoy a green tea or the occasional glass of red wine alongside your water.  Balance is everything, but water is the top priority.  And enjoy the financial savings too!

Prepare yourself before going out.  Deciding which of the meals are both tasty and healthy can be time-consuming and not the kind of task you want to do while you’re in the restaurant. Be smart and look up the menu online before your visit.  From the comfort of your own home, you can research which of the meals is the healthiest, and you'll be ready to order when you get there. Also, be the first to order, to keep your mind from waffling over the choices of others.

Choose an appetizer as a meal. The amount of food you get with an appetizer and a small side salad is usually just the right amount – unlike the oversized portions often found on the entrée menu. 

These are simple hacks that can make a big difference in the quality of food you eat while eating out.  Take action this week by pre-planning your next meal in a restaurant and congratulate yourself on a job well done.

Tired of the same ol’ lunch? Visit www.sarawolfsen.com to download my free eGuide with Simple, Healthy Lunch Ideas and look forward to lunch again!

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Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support.  Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.