Do you feel like you’ve been trapped on a diet rollercoaster for way too long now?
You may feel like every new “diet” you try is an uphill battle that leads to some sharp corners and eventually a downhill glide that’s anything but a relief. You know it's time to get off the ride when you're tired, in pain, and maybe want to throw up, too.
I’ve been there; I’ve LIVED there!
It’s so easy to get stuck in a cycle of “nothing’s working so I’m going to try everything.” Guess what that does, my friend? It throat-punches your metabolism, frustrates YOU to no end, and usually results in a total regain of any weight you did lose, plus some. That plus some usually comes when you are frustrated as can be and say, “forget it.” I’m just going to eat ALL THE THINGS because NOTHING IS WORKING.
And, my dear friends. This is where we get off the ride.
Starting over is really so simple, but we’re often too blindsided by frustration to try. Not only do we live in the Information Age, we also live in the age of TOO MUCH INFORMATION. The more we know almost becomes noise that we don’t need, right? Right. So, let’s break this down and get you off the diet rollercoaster TODAY. You’re not waiting till Monday, boo. We gonna do this right now.
5 Ways to Stop the Diet Rollercoaster:
1.) Plan & Track. These two simpletons are basic and often overlooked concepts; however, they are something tangible you can start doing right now, for free. Very minimal effort is required here.
- Let's talk about planning first. I'm not talking about doing a weekly meal prep-day where you cook all your food for the week in one session (great idea for later, though!). Each week, on the day (or day before) you do your grocery shopping, sit down and plan out your meals for the week (I like to do this in the notes app on my phone). If you know you're going to be out for lunch or dinner at some point, try your best to plan it out. These days most restaurants list nutrition facts on their website - making it easy for you to plan ahead. If you don't plan and find yourself hangry, that's when trouble sets in.
- And now we track. Download an app like MyFitnessPal, LoseIt, or even just use a notepad and paper. Now isn’t the time to worry about counting macros, buying all organic, or going keto. Even when you’re eating very clean, you can still over-do it without realizing. I've done it myself while eating clean. Just recently was trying to get over a weight plateau and started to look closer at my diet. I was consuming 45% of my daily calories AT BREAKFAST, y'all. Keep in mind, I was eating very clean...just not paying attention. Use very basic tracking methods until you get yourself together, k?
The longer you plan and track, the easier this will be.
2.) Drink Your Water. Water is a GAME CHANGER when it comes to health and fitness. Aim to drink 1/2 your body weight in ounces per day. If you weigh 160lbs, make 80oz of water per day your goal. Also? Make it simple. Instead of guessing, purchase a tumbler with a straw or water bottle that’s labeled by volume. I use a 20oz tumbler and fill it up throughout the day to get my water in! Additionally, I use MyFitnessPal to keep track so I meet this goal each day. I know you don't want to keep refilling your cup or running to the bathroom. But you're strong, you're able, and you have clean water to drink! Some people in this world only dream of such a luxury. Just do it.
3.) Watch Your Serving Sizes. This goes back to #1, but is definitely worth mentioning. We may *think* we know what a serving of rice is...but let’s be real, guys. Rice is EASY to over-do. And, so are many other things (like coffee creamer!). I suggest using measuring cups; measuring spoons and a food scale. I measure my coffee creamer every single morning. It may be a pain at first, but pretty soon it will be an effortless game-changer in your wellness routine.
4.) Move Your Body. Now isn’t the time to join CrossFit or start training for a full marathon. Those things are worthy goals, of course, but when you’ve been going from one extreme to the next for far too long, gradual steps to progress are what you need. You can download free workouts; download free training apps (I like Nike Training Club); or even subscribe to a streaming service if it’s in your budget. Many can be done at home with little or no equipment. If anyone tells you you *have* to join a gym to get fit, they can come and talk to me. Also? Walking around the block or on your treadmill is good enough. I’m serious, it is. Any type of movement is going to be better than living sedentary.
5.) Reward Yourself. (& not with food...you aren’t a dog!). We’re focusing on health, wellness and self-care. Take time out to reward yourself with something simple. Take an epsom salt bath; take time to listen to positive podcasts; drink hot tea before bed; pick up an inexpensive bunch of flowers with your groceries to add new life to your home and brighten your day; read those books you've been putting off; or? Take a leisurely walk with your friend or mate and soak up the sights, sounds and smells of the great outdoors.
Simple enough, right?
I hope these tips were helpful and that you find yourself back on the right track right away.