AKA, Back in the Saddle Again

We are creatures of habit! We can make changes to our diet and lifestyle, even major ones, but at some point, we can get complacent about it, or we get derailed by an event, and before we know it, we’re back to our old habits again. Sometimes it’s a moment of weakness that turns into two, three, or four moments, and it leads to a slippery slope back to foods, habits, or choices we thought we were well past. We’ve all done it, and chances are good that we’ll do it again. So how do we break a cycle quickly and get back in the saddle when we know we’re headed in an unhealthy direction?

1. Make a determined choice. That might sound a bit simplistic, but it’s about acknowledging a weakness and deciding to face it, instead of just caving and deciding that it’s too hard to get back on track. We have the power of choice! Say whatever it is that you need to hear, out loud to yourself if needed, multiple times a day if necessary! Don’t let one day of “falling off the wagon” become a week, which turns into a downward spiral, that takes you down for a long time. Get back up on that horse and take the reins! Don’t wait until Monday to start again! Make a choice and start now.

2. Get rid of the “cascade” foods, routines, or triggers. For some people that means driving a different route home so the temptation to go through their favorite drive-through isn’t available. For others it means avoiding certain aisles at the grocery store. If it requires cleaning out the cupboards, the hiding places, or the car, just do it!

3. Replace problem foods with healthy alternatives. Just cutting out problem foods won’t be enough, because now there’s a void that needs to be filled. We need good options to be there when cravings hit! Some of the reasons our cascade foods can win us back is because they’re easily accessible, extremely palatable, and if they come in a package, they’re designed by companies to create maximum desirability through flavor combinations, textures, and colors. Find your favorite whole-food alternatives, and keep them stocked!

4. Get Accountable. Talk to your family, tell a good friend, and ask them to help. It can be hard if the family isn’t on board with some changes but telling them your “why” and asking them to help you can create a good environment for change. Telling people is a great way to stay on board! 

5. Create new habits. If snacking after dinner is your nemesis, try intermittent fasting. If you have to have something to eat while you watch TV, snack on crunchy veggies instead of chips. Start food prep with the family after the weekly grocery shop and load the fridge with pre-chopped veggies, high quality meats and cheeses, and other whole food grab-and-go items like olives, hard-boiled eggs, homemade energy balls, etc. The main thing here is to be mindful about what you’re doing, choose new patterns, and let them become the new default.

If you find it a real challenge to make these changes on your own, and would like some support and guidance, we would love to chat! We offer one-on-one nutrition coaching, as well as group programs several times each year. Feel free to reach out for a complimentary 30-minute consult, and let’s help you get your groove back!

Want to get even healthier? Are you looking for support to get back in the saddle? Could you use some accountability to help cut out the snacking and figure out your cascade foods? Curious about how health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with people from all over the world individually or in groups so don’t let anything hold you back!