I’m sure I’m not alone with setting some goals and resolutions for 2014. It’s that time of year when most of us feel a tad guilty about indulging in too many holiday treats and wish we had moved more or exercised away some of the surplus. I have had quite a few messages from followers saying they have gone off track with eating healthy meals and quickly adopted old grazing habits that now need to be addressed. It’s very easy to get out of a healthy routine at this time of year and, let’s face it, temptations are huge….but it’s also a good time right now to wipe the slate clean and make a fresh new start!
New Year in the past (pre-surgery) was always a time for me to adopt a new eating regime and whilst I will never go back to those crazy diet days, I do use the New Year to re-focus and go back to some basics. Thinking about these and planning a couple of ‘watchful’ weeks invariably has set me back on the straight and narrow the last 3 years.
So what do I do?
Well invariably I read through much of my old literature from my bariatric team (the same information I used to draw up the advice in my ‘Return to Slender’ books) and remind myself of the do’s and don’ts. So I:
* aim for 3 main meals and a couple of small snacks if required each day. I don’t skip meals nor graze through the day.
* remember the no drinking 1/2 hour before, during and 1/2 hour after eating rule – and if a little Christmas fizz has slipped through the net it is firmly put on hold again.
* I remember to eat protein first, then my fruit, vegetables or salad and finally then eat my complex carbs.
* I remind myself of the 20:20:20 rule and follow it!
* I recommit to making exercise a priority within my day or at least moving a good deal more.
* I check my portion size making sure that I don’t prolong any portion distortion and ensure that it is the ideal proportions for a bariatric. My bariatric portion plate has been invaluable for dealing with this. It’s the present I gave myself last year and the only one that keeps on giving – in the right proportions!
* I make sure that I have good stocks and reserves of my vitamins and minerals and check to see if I need to book any follow-up blood tests.
* I record my food intake in a diary/journal just to remind myself about food choices and their impact and I also commit to a regular weigh-in (once a week) on Fitday then monitor my weight against a planned weight-loss goal or maintenance schedule – it’s a great visual reminder of how far you have come and how close you are to your goal!
* Finally I clear out the cupboards and drawers of those foods and treats that might tempt me; get my swimming and gym gear out of the wardrobe; pull out my ‘plan to try’ recipe file for inspiration; and check in with friends in my support groups and on social media sites for much needed encouragement.
Why don’t you join me? A Happy New Year!