10 Dieting Strategies That Work!

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We are less than a  month away from the new year and I thought it might be a good time to give you some strategies to help you stick to your new year resolutions (or evolutions as we call them here). Research has shown that successful dieters have some things in common. They all have to deal with resolving both the struggles they perceive in their physical world such as time, exercise, food preparation and cravings and the struggles they perceive in their mental and emotional world, such as not believing in themselves, feeling lonely and experiencing frustration. Here are some strategies for dealing with both of those worlds.

1. Have clearly defined goals that are specific, measurable, attainable, relevant, time-bound and realistic. Rather than saying you need to lose 50 pounds, start with 5 and set a date.goals2

2. Have specific non-food incentives built in along the path, such as going to a movie, calling a friend, buying yourself some flowers or taking a bubble bath.bubblebath3. Set aside adequate time to meal plan, shop, prepare, track your food, do your one hour of exercise a day and weigh in once a week.  This is really where you need to start, because if you don’t have the time set aside, you won’t do it.  I shop on Saturday or Sunday and spend part of that day preparing the food and some meals for the week.  Every evening I set aside time to track my food and exercise and I don’t go to bed until it is done.  I work out in the morning so my morning routine is to have my coffee, watch the morning weather, get dressed in my work out clothing and go directly into the gym.

coffee4. Follow a sustainable way of eating that includes a variety of vegetables, proteins and fats. Stay away from sugar, wheat, dairy, corn and soy while you are dieting as these are foods that can trigger inflammation in the form of food allergies and hormones that will encourage your body to hold onto extra weight.healthy nutrition5. Track your food and exercise efforts. Research shows that individuals who track what they eat and their exercise lose up to 3x more weight.  Have a system of accountability where you report your progress and track your results. Understand that you need time to see results and share your frustrations with a supportive community.  These three things are related and can be accomplished in on-line communities such as My Fitness Pal.  If you choose to use My Fitness Pal, look me up as cealejandro and “friend” me.

tracking6. Be able to identify rooted motivators attached to deep personal meaning as reasons for wanting to be healthy such as setting an example for your children or exercising for someone who can’t get around anymore.

7. Have in place a system to prepare for unforeseen, stressful events that crop up like the car breaking down, the hot water heater going out, an illness or hospitalization in the family. Life happens and we all need emergency fall back plans.  Preparing for as much as you can ahead of time will minimize the problems that crop up at the last moment, but knowing that some things are likely to come up no matter how much you plan will also help you stand strong in the face of difficulty. Remember that anytime you are on the verge of making a great change in your life, you are likely to be tested as to how serious you are. Just knowing that you are being tested is sometimes enough to get you through the situation without falling apart and undoing all the effort you have put forth.

8. Eat breakfast consisting of protein, carbohydrates and fat. Breakfast sets the metabolic tone for the day. Lose the cereals, bagels and energy bars- those are non-foods and create insulin spikes that will keep you unsuccessful in your dieting efforts.  I would rather see you eat eggs and bacon, eggs and sausage, eggs and vegetables or a high quality protein shake.

bacon and eggs9. Get 8 hours of sleep. I know this is a challenge, but a lot of it is practicing self mastery.  Being able to turn off the TV or computer or put down the book and get to bed earlier is a real triumph of self mastery.  You may need to decide you’re going to wear more pony tails during your dieting time rather than take time to blow out your hair in the morning or find other short cuts you can take in order to get that all important sleep because if you are doing it right, your body needs that sleep to regenerate from the exercise.

10. Drink adequate water, defined as half your weight in ounces, consumed throughout the day. A young client of mine named Lisa, came in wearing four bracelets. I had told her she needed to drink four bottles of water a day. Each time she drank a bottle of water, she moved a bracelet from her right arm to her left arm and this way she knew how much water she had consumed at any time throughout the day.

waterIf you follow these guidelines, you will be on your way to being healthier in 2014.  I suggest you print them out and hang them on your refrigerator so you can start implementing them as soon as all the wrapping paper is cleaned up and the streamers are put away!

 

About Christine

Christine works with people who are tired of not feeling their best, who are ready for a change and want to achieve optimal health. Christine uses the unique combination of being a psychotherapist and a nutritionist to bring health and wellness into her clients' lives holistically. She utilizes the principles of The Vital Health Formula™, modern assessment techniques, and the latest research from science, spirituality and psychology to create breakthrough systems that result in her clients' success.

13 thoughts on “10 Dieting Strategies That Work!

    • Control your blood sugar! High blood sugar leads to high insulin which is a fat storing hormone (it tells your body to store fat). All the extra fat cells then secrete estrogen, which is also a fat storage hormone, so you get the double whammy. Check out my blog post Sugar Addiction: Get off the rollercoaster!

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  2. Hello everyone, so I will cut to the facts. I recently was diagnosed with diabetes type two. I am looking a cure this debiletating virus. My question is: “Does anyone know how to cure diabetes? PLEASE, I am begging all of you. For my sanity please assist me. We would also like to extend my humble gratitude to the author for helping me on this life altering journey of a lifetime. You have touched my heart.

    • Diabetes Type II is reversible. I wish you could have been on the free talk I just finished about Hormonal Harmony where we talked about insulin resistance. Sign up to get information about my monthly talks- drop down menu under the Speaking tab on my website- once you sign up for the free talks, you will receive an email to register for that month’s talk separately. March will be the month devoted to blood sugar management. But until then “Like” Healthy Life Solutions on face book to receive frequent free health and nutrition information and tips. You may also sign up to speak to me by filling out an application at http://www.healthsolutionsbychristine.com/discovery_session. Good luck!

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  4. I love and agree with a lot that you share here. Back in 2008 I was very sick and almost 230 lbs. it was through healing my hormones, understanding my 33 food allergies and how they caused inflammation, sleeping better and drinking LOTS of water that I was able to get my health back. As I did, the weight started coming off too.
    Stephanie Calahan recently posted…Do You Have the Courage to Release the Familiar and Claim Your Power?My Profile

    • Stephanie: What a testament to transformation! Your issues (hormones, food allergies, lack of sleep) affect so many people & they suffer, needlessly, because they are unaware of the root causes of their health concerns. Thank you so much for sharing your experience with us & take pride in your mindfulness!

    • Maribel: You’re quite welcome! Skipping breakfast is so hard on the body, as I’m sure you’re aware. I know a lot of people are not “breakfast fans,” but eating something light & healthy in the morning will do the trick. I also enjoy adding fruits or veggies to my water…entices me to drink more & adds a bit of pizazz! Thanks for stopping by & sharing your struggles with us…we all struggle & need a bit of encouragement along the way!

    • Danielle: It’s amazing how lack of sleep negatively affects the body in so many ways! The key is being diligent about “turning off” all the distractions (computer, phone, tv, etc.) well before bedtime & having a ritual that readies your body for sleep. Thanks for sharing with us!

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