Back on Track
Has this cold winter left you with a few extra pounds? Perhaps you slipped
into some old habits? Lacking motivation to exercise or choose the right foods?
Spring is just around the corner…I hope? Time to get BACK ON TRACK!!
Remember, you can’t beat yourself up for falling off track, all you can do
is move forward. Think about your motivation and incentives for starting your
weight loss journey. Remind yourself of all the positive changes that will
occur from all of your hard work. Write these incentives down and keep them
handy. If you feel yourself slipping back into unhealthy habits, read your
incentives. These will keep you focused and keep you on track.
Set your goals. It’s always a good idea to set long term and short term
goals. Share your goals with us at your appointments so we can support and
motivate you further. Reward yourself each time you accomplish a short term
goal. Perhaps treating yourself to a new outfit, or going for a pedicure.
Journaling is also a great way to stay on track and focused. I always
remind my patients to not only record their diet, but also how they were
feeling when they were eating. This helps people determine whether or not they
were eating because of physical hunger or “head hunger”. Many people eat for
reasons other than hunger (sadness, happiness, boredom, depression, habit). It
is important to identify what is causing you to eat, and address that feeling
in other, healthier ways (go for a walk, call a friend, go to a support
Remember your protein! Protein helps you feel satisfied, diminishes carb
cravings, and prevents loss of lean muscle. Carbs, on the other hand, are
converted to sugar, which will slow down the weight loss process. Carbs also
cause people to crave MORE carbs. It can take a few days, but once carbs are
out of your system, you will notice your cravings will diminish.
Fluids! Remember, water and other low calorie beverages very important,
particularly during the weight loss phase. Your goal is at leat 64 oz of low
calorie fluids. Remember, always avoid carbonated beverages in order to keep
your stomach healthy.
Get moving! Physical activity is so important for a healthy lifestyle. The
benefits of exercise are numerous, and include improvements in physical and
mental well-being. Find an activity that you enjoy doing, this will make it
easier for your to stick with it. Make it a priority, and schedule it as you
would any other appointment.
Follow up! If you are struggling, we want to see you. These appointments
are so important to help you get through a rough time. Remember, we offer
nutritional counseling with our dietitians, as well as behavioral therapy with
our psychiatrist. Support groups are offered several times a week as well.
We are committed to helping you in any way we can. Call today for follow-up
and get back on track!!