It seems that the new year brings with it the need for change and breaking bad habits so the team at Living Well had a chat with Jessica Campbell to gain some insight into weight management and how pre-existing habits can hamper your efforts. Here is what she had to say:
1. Change your mindset
Many people opt for the latest fad diet when they want to manage their weight, and are left feeling disappointed. Instead, shift your mindset from weight loss to how you want to feel. Strive for improved energy, clear skin and better health.
2. Start a food diary
Keep a detailed diary over seven days then look for patterns – are you skipping meals? Eating enough veggies? Allowing yourself healthy snacks to keep you going until dinnertime? Do you drink enough water?
3. Make a list
Jot down the bad habits you think are preventing weight loss. Common habits are: I drink wine most nights of the week to relax; I forget lunch and then find myself at a cafe or bakery; I don’t eat afternoon tea and overeat at dinner time.
4. Now prioritise
Rank your habits from the most important to change, to those that can wait. Then rank them from the easiest to change, to the most difficult.
5. Start making changes
Start with a habit that is easy to change. To break or modify a habit you need to address a few things:
- The way you think: Your self-talk needs to be positive. Be your own best cheerleader.
- The way you act: Replace behaviour that you ‘default’ to. If you forget to eat breakfast, start rising 15 minutes earlier and avoid checking your phone until after you’ve eaten.
- Your environment: If you usually meet friends over wine, meet for coffee instead.
6. Hit rewind
Some habits may take a few weeks to modify so keep referring to this list!