Sometimes we just need to stop and hit reset after weeks of over indulging, coming off vacation, or life getting in the way of healthy eating habits. Here are some tips to get you back to feeling your best no matter what life throws at you. Try to incorporate these ideas, one a week or a few to begin with and gradually build upon each one so that they become habits that actually stick.
Don’t skip meals – always eat a meal or snack within an hour of waking and never go more than 4-6 hours without having something. This is the best way to keep your hormones balanced while keeping your willpower in check.
Follow the rule of three – at each meal, make sure your plate contains lean protein, lots of colourful fruits and vegetables and heart-healthy fats.
Stay hydrated – water is critical to regulating our body temperature. Often we confuse hunger for thirst. Try and start each meal with a glass of water or sugar-free beverage. Not only is this a good reminder to drink, it may curb how much you take in at that meal too.
Eat-out less often – eating out can easily bring with it some unwanted calories. Often times we lose sight of just how much we rely on food outside of the house for our daily routine.
Keep sugar and caffeine in check – overdoing it on sugar and caffeine can wreak havoc on our hormones. Try and keep your caffeinated cup to the morning and switch to non-caffeinated versions as the day goes on. By decreasing your caffeine and sugar intake, you’ll have more energy throughout the day as you’ll minimise the highs and lows.
Keep your supplements to the essentials. We recommend “bariatric food expert multivitamin” to reap all the benefits from your diet and supplementation regimen.
Move more – find something that motivates you and aim for 30 minutes a day, whether it’s all the same time or broken up throughout the day.
Track it – tracking your food intake whether by paper or app keep you accountable and more likely to succeed.
Get your zzzzzz’s – sleep deprivation can increase the risk for disease, fuel our desire to eat, decrease our cognitive function and lead to moodiness and negativity.
Love yourself – it’s easy to beat yourself up when you get off track or fall out of routine. Instead just get back on track at your next meal and start fresh.
About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients. In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
Welcome to 2018 and I Salute You. I am here for you with open arms and tons of healthy advice.
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