Posted on | May 27, 2011 | 2 Comments
It’s very easy to fall into a rut with your daily healthy eating and exercise routine. I think it’s completely normal to experience this. In fact, I have to admit – I’m currently experiencing one now and making changes to get myself back on track.
So I’m taking the time to write some suggestions if you are feeling like you’d rather go to the pub rather than the gym, sit on the couch rather than be outside, if naughty food has slipped back into your diet, if your portion sizes of food have increased, have you got back from holidays and gained weight, changed jobs/routine, if you don’t like the person you see in the mirror or if you just can’t be bothered – take some time to make some positive changes now.
First of all: Stay positive. Everyone deserves a break. I think the point of a break from being extremely healthy all the time is to appreciate how you feel and look when all things are running smoothly. So don’t be too hard on yourself.
Here are my tips to get back on track:
1. Keep a food and exercise diary: It’s always good to analyse on paper what’s going on.
2. Plan a week in advance: Make a plan and promise yourself to eat the meals you plan and do the exercise you intend to. If you complete them all – reward yourself with something like a massage, movie, new item of clothing, haircut, manicure, pedicure or dinner out with friends.
3. Change your exercise program: Go and get a new workout program at the gym. Change your normal running route. Try a new team sport. Also make sure you are not overtraining: too much of anything is not a good thing (even exercise)
4. Get support: Make sure your friends / flatmate / husband / wife / partner / work colleagues know you want support – encourage them to help and support you.
5. Take your baseline measurements again: Take your weight, body fat%, waist and hip circumference…. and …… start again from those measurements.
6. If you are hungry and eating more: Drink more water throughout the day. Eat more protein. Make sure you only eat when you’re hungry.
7. Limit workouts to 45 – 60 minutes: That’s such a small amount of time every day – just go out and do it – get it done – finish – over.
8. Think of the way you want to feel and look: Most of you know what you have to do to achieve that. Eat well. Control portion of food. Exercise. Drink less alcohol. Drink more water. Rest.
Don’t beat yourself up or get down. If you have gained a bit of weight or let normal routine slip – guess what – you can rescue just about everything. In 1- 2 weeks you’ll be back to normal and appreciative that you took a break.