Nutrisystem Week 19 Update:
Weight Loss this Week: -3.6 Total Weight Loss: -68.6
Now that summer is here we seem to be easily falling into our summer routines and schedule. The problem with that is that I am also falling into my old bad habits. We always seem to stay up late and sleep in during the summer so it really throws off my Nutrisystem meal schedule. We seem to be on the go a lot and I really have to be careful of not eating out and taking foods with me. I also have noticed how much we focus on food in the summer, we have ice cream, BBQ, and family events it seems like the food never ends. So I have really been focused this week on making healthy habits and replacing old ones.
My Nutrisystem Journey:
If you have been following my journey on Nutrisystem then you know that I have had a lot of success with it. It’s been a huge blessing for me and I have lost way more than I expected. I love the program and how easy it is to follow and all the foods make the program really easy to follow and stick to. I have had a few weeks that didn’t go the way I wanted but overall it’s been a huge success for me. Now that I understand the diet and it’s like second-nature for me to follow it I am focusing more on living within the program long term.
Part of that lifestyle change is retraining my brain a bit. I have always been so used to eating what I want whenever I want that I have really had to rethink my relationship with food. I was such an emotional eater that I always had an excuse or reason to eat (I was stressed, bored, or upset), the reason just seemed to always be convenient. Now that I have done a lot of work on learning new ways to deal with emotional eating I am working on replacing bad habits with healthier habits that support my weight loss goals.
There seem to be so many things that I just do habitually without thinking about it when it comes to food. I often find myself automatically reaching for foods without thinking out of habit or wanting to stop by a fast food place out of habit. It’s just what I always did so I have to fight the urge to continue that habit. This week I worked on identifying my bad habits and replacing them so I decided to write down the steps I took to form healthy habits that support weight loss in the tips & tricks section.
Tips & Tricks:
We all have habits that we have developed over time that can be either healthy or unhealthy. Unfortunately overcoming habits that are unhealthy can take some time and effort. Just like they were not developed overnight they will not go away overnight. The process of overcoming bad habits and forming healthier ones can be done if four steps.
Identifying the bad habit:
The very first step is to figure out what your habits are. The definition of a habit is that it is habitual and we do them without thinking. Sometimes we can have habits we don’t even realize we have. To do this step myself I set down and tracked in a journal what I do right before, during and after I eat to figure out the habits accompany the negative behaviors I wanted to overcome.
I tend to always eat out when we are out at ball games. To identify this I made a note about when I was eating out and what lead up to it which was being busy, being out to ball games, and feeling hungry and tired.
Replace the Negative with a Positive:
Once you have identified the problem then spend some time figuring out a positive alternative. What would you rather be doing instead? In this situation, I wanted to find an alternative to eating out, something more healthy.
To replace the eating out I decided to pack a meal to take with us. We planned ahead when the games would be and came up with travel-friendly options that included my Nutrisystem foods and healthy food options.
Practice Makes Perfect:
To form a new habit you must repeat that habit over and over again. Just like when you formed the bad habit you need to retrain your brain to automatically do the positive option rather than the negative. Depending on what research you look at the majority say that repeating an action for 30 days will be enough time to retrain your brain.
In this example, we will practice it by fulfilling our plan. We will plan ahead, make foods, pack them and eat our healthier options all through our ball season (which is approx 30 days). It will be harder than fast food but so worth it.
Evaluate Your Progress:
After you have tried out your alternative for 30 days sit down and reflect. Did it work? Did you stick to the plan? Do you need to make some adjustments? If it worked then stick with it. If it didn’t work then come up with a new game plan and start these steps over.
After completing our 30-day plan I will sit down and figure out if I was successful. Did I avoid eating out? If I didn’t what happened? Then go from there.
What are the habits you are working on replacing? How are you doing it?
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