The holidays are over and for most of us, that means facing the reality of weight gain. Without the stress and extra food that the holidays bring, it’s now time to revert to our more disciplined, pre-holiday selves.
Here are 3 easy tips you can implement right now to get right back on track to a regular diet and workout schedule.
Set Clear, Measurable Goals
Take the time to set out specific goals for yourself this week. No more vague goals like “lose weight” or “workout more.” Instead, replace those with goals that you can measure. As the saying goes “if you can’t measure it, you can’t manage it.” Examples of more specific weight loss related goals would be:
- Lose 2lbs per week (or 8lbs per month, etc)
- No snacks after dinner
- Cardio 4x per week
- Weight training 2x per week
- Yoga 1x per week
If You Bite It, Write it
It’s a proven fact that people who keep food journals tend to make better healthy eating decisions. Don’t overthink this — this can be something as simple as keeping an index card in your wallet, using the notes feature on your smart phone, or tracking meals with a mobile app such as My Fitness Pal or Livestrong. Most importantly, at the end of each week, take the time to review how your past week went, and set some goals for things you’d like to improve upon in the coming weeks.
Plan Your Meals in Advance
I don’t know about you, but when I’ve had a long or crazy day, the last thing I want to do is come home and have to think about what to eat for dinner. Those are usually the days I end up grabbing fast food or a pizza and then regretting it for the rest of the week. A few hours of meal planning and prepping on the weekend can save you hours of time and the stress of decision-making throughout the week. This past Sunday, I made and froze the following meals so that I don’t have to think about what to have for dinner on nights that I may otherwise make a bad decision:
The same is true for lunches. I like to cook all of my lunches for the week on Sunday’s and portion them out so all I have to do is grab and go during the week. Check out this post I did on meal planning for the specifics.
No matter what your schedule is like today, take a few moments to set goals, decide on how you’ll track what you eat, and put together a sample menu for the upcoming week, and I promise you shedding those extra pounds won’t be such a challenge.