It can be hard to stay on track with your health goals when you’re constantly being tempted by family and friends. You’ve probably heard that it’s important to have support when trying to make a change, but it can be tough when the people closest to you are constantly tempting you with unhealthy foods. By following some simple tips, you can stay on track while still enjoying time spent with your loved ones. Tips like bringing your own healthy snacks or meals to gatherings, politely declining food offers, and setting boundaries can help keep you on track while still spending time with the people you care about. We also discuss the benefits of finding support, such as a weight-loss coach, to help you through your weight loss journey and help you achieve your long-term health goals.
HOW TO STICK TO YOUR NUTRITION GOALS AT GATHERINGS
Facing temptation when you’re trying to stay on a health plan can be an extreme struggle. Here are a few things you can do to maintain your goals and remain on plan while still enjoying yourself at gatherings with family and friends.
RECOGNIZE THE TYPE OF EATER YOU ARE.
- Vacationers: Eat whatever they want for the one meal & can get back on the plan right away.
- Adaptors: Still want to eat things “off-plan,” but you take the fun recipe & make it an on-plan item.
- Purists: No matter what, you must eat on plan, too triggering to get back on the plan.
BE CLEAR ABOUT YOUR GOALS AND SET A PLAN.
Before you go out, get a good game plan going. Research the restaurant or venue you will be attending so you can prepare yourself. An excellent place to start is choosing steamed options vs. fried. Communicate w/ your server about what your needs are. Can they make adaptations? Don’t lose sight of your goals. If you remain on plan, you will feel extremely proud of yourself, and you will be one step closer to accomplishing your goals.
PRACTICE MINDFUL EATING OVER MINDLESS EATING.
When it comes to health, intuitive and mindful eating is extremely important. People tend to often mindlessly eat, which can take a real toll on your weight loss goals and overall health. Mindless eating goes hand in hand with poor nutrition. Don’t orient yourself around the food. Try not to eat mindlessly. Move away from the distractions & the food. If you can’t avoid it, place yourself in front of something that would be plan-approved.
A good place to start is to avoid mobile & TV while eating. Focus on the food. How does it taste, and how does it smell? Try to really take your time when eating. Give your body the time to digest and process the food. When you start looking at food as fuel from which you get energy, you will find a lot of things, unhealthy foods, in particular, will not bring you as much joy as they used to.
MAKE IT ABOUT THE MEMORIES.
Try to make it about the memories! Fond interactions of the memories, not so much the food. Set an intention for what you want to get out of that day and really focus on healthy living.
DON’T HESITATE TO SAY NO.
There is something empowering about saying NO to something that you know is off-plan. Maintaining a win can be extremely empowering. You didn’t gain! Once you go off, you are likely to stay off; it’s harder to get back on. If you can get through the first 3 or 4 days of a vacation, you are in the clear! Know what your limits are, and surround yourself with choices that you can have. Keep in mind that you can’t force anyone to eat a certain way. You can try to educate them and make them understand why you are eating this way. You’re going to feel better; you are going to feel healthier. If you have always liked something, maybe your body will react differently than before.
FIND HEALTHY ALTERNATIVES.
Do research before you go out to eat. Usually, a salad, do the best you can to order on-plan; you can always pick things out too!
Finding healthy alternatives is a great way to step toward accomplishing your goals. It’s a great way to work towards building a healthy body. Cauliflower rice vs. normal rice is a great example. It’s not for now or for a month thing, it’s a forever thing. Eat healthier through researching and choosing healthier alternatives to some of your favorite foods that might not be so healthy and good for your body. Remember, food is fuel and energy. Take the time to really think about what you’re putting in your body. Does this food have any nutritional value? If you begin implementing this mentality into your daily life, you will see how your thinking and approach towards food will completely change. It’s a significant step towards living a healthy lifestyle.
LEARN FROM SITUATIONS.
All of us make mistakes. When it comes to weight loss goals, it’s important to assess and learn from situations. What can I do next time to be better prepared? Or what did I enjoy about this experience & can I replicate it? Learn, recognize, and think of a game plan for the next time another situation comes up.
FIND SUPPORT.
It’s always beneficial to have an accountability partner to help you achieve your health goals.
It can be challenging to stay motivated when trying to lose weight, especially if you have been struggling with your weight for a long time. This is where most people give up on their weight loss goals. The key to staying on track and reaching your goals is having a support system in place. Not only do you need someone who will support you through the whole process, but someone who will keep you accountable when you need it most.
This is exactly why Dr. Kells’, DC, created her weight loss program and opened her own weight loss clinic. At Dr. Kells Weight Loss Clinic, you will receive unconditional support, mentorship, and accountability from someone who has gone through the same journey you are going through.
NEED SUPPORT?
Dr. Kells’, DC, Weight Loss was born out of over 18 years of clinical experience and her own personal health crises/ weight loss journey. Now her mission is to help others regain their health and their life through an effective weight loss program and coaching! You can start feeling better today with the life transformation methods of Dr. Kells’ DC Weight Loss program. If you are ready to transform your life, you can schedule an appointment online or call us at (385)257-9194. We offer the best weight-loss programs tailored to your body type.