Getting Your Eating Habits Back on Track

The New Year is a great time to start a new and improved way of eating. (Diet is an ugly word!) It’s helpful to think of modifying your food habits as a long term lifestyle change rather than a quick fix. But, when it comes to attending social events or eating out with family and friends, your efforts can easily jump off track without some prior planning.

Arrive With a Strategy

Most restaurants make their menu available online. To put your mind at ease, review their fare in advance and make a mental note of what works best with your new way of eating. If the menu isn’t accessible, jot down a few options that will be a breeze for the chef.

Avoid FOMO and Find Substitutes

When possible, order your meal first so you don’t second guess your choice as you hear what everyone else around the table is ordering. There’s also less pressure to miss out on a menu item if you have made your decision first. You may be surprised to learn you have set the ball in motion to a healthier choice for the person ordering next. Seek out alternatives to replace heavier, sugar-laden options. Most call for minimal effort, such as olive oil and lemon for salad dressing and steamed vegetables rather than fries.

Don’t Eat the Whole Thing

A bite is better than an entire plate of something you would consider off limits. The protocol of a business meal is “don’t share” and “don’t ask for a doggie bag,” but when dining out with family and friends, feel free to split an order of sweet potato fries or a piece of key lime pie. Rather than making it obvious you are watching your portions, enjoy a little and continue to make dazzling conversation. Your carb loading, or sugar eating friend, will be none the wiser.

Be Upfront With Trusted Friends

You might be most comfortable letting close friends know you have started a new lifestyle plan and need their support. Share that you would love to join them for dinner or cocktails but will be “skipping the liquor” for a while because your plan calls for a brief hiatus while you get back on track. Don’t make a big deal of your temporary restriction, rather, order a glass of sparkling water and lime and ask the server to put it in a champagne flute or wine glass. No need to talk about it all night!

Utilize a Wellness Coach

It’s fun and most productive when you have someone to go through the journey with you. You already know what you need to do. It’s a matter of follow through, and an accountability partner gives you the extra motivation, information and encouragement to “get the job done!” Jennifer Owen, owner and wellness coach at Ideal Weight Loss has some wonderful tips on her blog.

Don’t Look at the Scale

A better indicator of success is how you feel, in and out of your clothes. When you begin to lose the weight, you won’t need a piece of machinery to tell you that your clothes are looser or you have more energy.

Positive Tips for Staying on Track Include:

• Keep a Journal. Counting how much water you drink, recording your food choices and tracking how you feel on a daily basis is a key to addressing what is working and where you need to adjust or improve. A fitness app is also a useful way to stay motivated and monitor your progress.
• Make a Playlist. Ask your friends to share their playlist with you, browse existing playlists with a quick search or create your own. Find walking or running apps that will guide you through a 20 to 30-minute workout, while running, walking or dancing the minutes away.
• Go Outside. Research shows spending time outdoors is good for you. According to Harvard Medical School, it raises your vitamin D levels, elevates your mood, improves your concentration and facilitates healing. Enough said!

Be Good to Yourself

We often equate food with love (I know I do!) and the habit is hard to break. Instead of going out to eat with your crew, find alternative ways of socializing and reward yourself at the same time.

• A mani/pedi with friends. Call in advance and make an appointment so you don’t have to wait for each other after one of you is finished.
• A free yoga session. Find an exercise program you want to try out and grab a friend to join you. Contact your local athletic wear retailer for suggestions as they generally know of free offerings.
• A cooking class. Grab your partner, kids or a few friends and learn how to make tasty and nutritious meals or specialty desserts.
• Splurge on something else. Instead of going for coffee and a big piece of white coconut cake at your local coffee spot, visit the cooking aisle in your favorite retail store for a new kitchen tool. Or, book a hair blow out, be on the lookout for a new pair of tennis shoes (on sale) or treat yourself to flowers for your kitchen table.
• Visit a vineyard. Fight the urge to drink the entire bottle, limiting yourself to one glass of wine and enjoy the scenery with your friends. If you are totally alcohol-free, swap the vineyard for a drive in the country and pack a nutritious picnic lunch.

For more wellness tips, check out Jennifer’s blog. Read Diane’s posts on Inc., subscribe to her articles on Huff Post, “like” The Protocol School of Texas on Facebook, and follow her on Pinterest, Instagram and Twitter. Buy her new book, Modern Etiquette for a Better Life.