When I am coaching clients on a weekly basis, one of the biggest conversations we have is the question “what do I do when the diet is over”? Clients want to know how they will keep their weight off once they reach their goals. It is a fair question, and a big concern for most of them.
They are scared to transition off the plan they have become accustomed to. It seems overwhelming to figure out what to eat, how to shop and read labels differently, and how to order at restaurants. I like to teach clients how to create a “LIVE-IT” plan not a “DIE-IT” plan.
What do I mean by a live-it plan? That is the way you shop, cook, and order food always. You create a baseline. It is always important to drink water, get enough rest, eat healthy proteins, greens and vegetables daily. From this baseline, you start adding the “extras” like fruit, dairy, good complex carbohydrates, and fun foods. What are fun foods? Those are the foods you enjoy, but should be eaten once or twice a week, as opposed to daily. A day of indulgence, but still with some parameters.
Where does alcohol fit in your “live-it” plan? Alcohol is one of those items that should be used in moderation. Red wine has some nutritional value, containing resveratrol, which is an antioxidant. A small glass, about 5oz daily, would be reasonable. Beer is another story, as it has one of the highest carbohydrate contents (it has been called “liquid bread”), and can spike insulin. Yes, even the “low carb” beers must be monitored. Beer might be best just on a day of indulgence, as opposed to daily. And, hard liquor does not have any nutritional values, just empty calories. So again, maybe just a small amount one to two days per week. These are just some guidelines to help you manage your life plan. You always must listen to your body.
And, part of a “live-it” plan includes paying attention your hunger signals, and not stuffing them down. Have some healthy snacks on hand, and some healthy meal replacements. Plan your eating for the day, and try not to go more than 4 hours without something. If you stay ahead of the hunger, you will manage cravings much better.
Some other life plan choices include not going to the grocery store hungry, eat light at night, don’t keep your favorite “junk” food at the house (go out for it once or twice a week), and choose hot food over cold.
You see, creating a Life plan, not a “diet” plan takes the stress off you and can allow you to enjoy your new found healthy, leaner body! Additionally, not make you feel like you are being punished for paying attention to what you choose to eat. It is a choice!!
WHAT IS YOUR FAVORITE FUN FOOD?