Don't Let Your Goals FALL behind this Autumn!
Use these tips to start NOW and still enjoy the season!
Drink Lots of Water
Staying hydrated allows you you truly sense hunger. Most often, people mistake feeling thirsty for feeling hungry. Fill the right tank first! My first recommendation to clients is to get in the habit of carrying a water bottle with them - around the house or on the go. This insulated water bottle keeps your water at your preferred temp for hours, and comes in a variety of fun colors and sizes!
Get plenty of rest
We start to make a lot more commitments during this season, often at the expense of getting enough rest. Lack of sleep can actually increase production of the hunger hormone.
Make time for exercise
Even 15 minutes of movement per day can increase "happy hormone" production, reducing the need to comfort eat, and increasing ability to stay motivated!
Focus on fiber
Choose foods that are rich in fiber like green vegetables, fruits, and whole grains. This will help you to stay full longer and be less likely to over indulge in holiday treats.
With lots of commitments, comes less time to make a meal at home. If you plan even a few days ahead for meals, you will be less likely to make a stop at a drive through, or order unhealthy takeout. This can be as involved as peeling and chopping all your vegetables in one night, or as simple as writing out your menu for the next 3 days.
Choose your treats
Set aside a few pieces of your FAVORITE leftover Halloween candy. And give the rest away!!! Dentists, orthodontists, and other local businesses often take up collections and some even offer something fun in return!
If you have plans to go to a special event, don't let that sabotage your entire day. Make healthy choices leading up to the meal, and then choose the foods that look the most appealing.
Use a fitness tracker
Many phones can track your steps if you're carrying it all day. Or, you can find inexpensive fitness trackers. Even a simple pedometer can help keep you motivated to achieve a reasonable step goal. While 10,000 steps is the standard, someone more sedentary should aim to get at least 5,000 steps per day, and work up to a higher goal. For more advanced wearable options, see these here and here.
This does NOT mean that you can never indulge. But rather than treating an entire day as a free-for-all "cheat day" and then feeling guilty, make a conscious choice indulge, but not gorge yourself, and then enjoy - guilt free. Life is all about moderation!
Get your metabolism firing up, and tell your body that it will have fuel for the day by eating a healthy breakfast!
Follow the 80/20 Rule
Similar to the "Don't Cheat" mindset, remember that giving your body healthy foods at least 80% of the time will provide the essential energy it requires.
In meals and snacks, include protein from various sources like nuts, legumes, whole grains and lean meats. These will satisfy hunger for longer. Use cheese sparingly to keep saturated fats in check.