How frustrating is it when you know you want to be leaner and every week you start with the intension of ‘I’m going to eat well this week’ or ‘I am going to start my diet today and I’m going to be in tip-top shape for summer’… Then 5 days later Saturday hits and you have a slice of pizza in one hand and a can of mountain dew in the other…. Sound familiar? If so here is how I avoid over eating.
Tip 1: Keep things simple and less rewarding.
When it comes to eating I like to be flexible with my team yes…. But at the same time I always ensure their diet consists of a variety of different vegetables and good protein sources (red meat/Chicken/Fish/Eggs). Ideally, I like to keep their food very simple throughout the day and then for dinner and desert we will add more indulgent ingredients.
Tip 2: Create habits.
If you eat a balanced diet every day for a long duration of time you will successfully change your lifestyle and If you can eat well 75% of the time it will be much easier to stay close to your macro allocation. In contrast, if you eat well 5 days per week and just go hard on all the calories on the weekend this will become a ‘habit’ and it’s not a good one as it will only make you think of high calorie foods throughout the week.
Tip 3: Create social events that don’t revolve around just food.
Whether it’s on the weekend, a work lunch or dinner during the week… social events often revolve going out and food. Which is fine of course, however when dieting can be a real struggle. As a coach I encourage you to get creative and do things such as:
- Bowling
- Bush walking
- Outdoor sport
- picnics
- Movies
- Inviting friends around for dinner so you know what macros are actually in what you are eating.
Being social is just that, being social...
Not let’s go eat and we will chat every now and then?
If you can create good habits and keep things simple throughout your life it will be so much easier on you mentally.
If you like chocolate have a row every day just don’t have a block...
If you like going out for dinner… go for it but not 3 times per week…
And if your friends have something to say about it, rather than support you… I’ll let you figure that one out on your own!
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