When it comes to diet and exercise, you have to stop thinking in an all-or-nothing mentality. Perfection does not equal success when it comes to weight loss. In fact, that type of mentality makes it nearly impossible to stick to a plan in the long run, and will only lead to lifetime of yo-yo dieting.
Avoid the “I’ll start on Monday,” or “I’ll start in the new year” statement. According to a study conducted by Brian Wansink, PhD, the author of Mindless Eating, 46% of people said their last attempt to start a weight loss program began on a Monday morning. By Tuesday night, 31% of those dieters had already given up on their plan (Prevention). Those are terrible numbers! When you tell yourself this, you’re basically allowing yourself to eat whatever you want over the weekend, which adds hundreds, if not thousands of calories to burn off Monday morning. Then you get super strict and can’t stick with the diet, starting the process all over again.
Don’t be so hard on yourself. If you indulge at lunch, eat a healthier dinner and skip dessert. One slip-up doesn’t mean the whole day or week is ruined! Just get back on track at the next meal.
Also avoid thinking of foods as “good” or “bad.” When you place certain foods or even food groups in a “forbidden” category, it only makes them harder to avoid! Doesn’t it seem like you start craving chocolate more once you’re on a “diet?” It’s okay to indulge in your favorite foods once in a while, as long as you keep the portion size under control. Instead of swearing off ice cream forever, only to wind up downing a pint of Ben & Jerrys a few days later, allow yourself to have one 1/2 cup serving of the real stuff (none of that sugar-free stuff) when you crave it! Depriving yourself only backfires. Eat a healthy, balanced diet 80% of the time and you’re good to go!
