Day 35 – Read the Back of the Label Instead of the Front

Companies put information on the front of the package that they want you to focus on hoping that you will be swayed by that and not read the back. “high fiber,” “low carb” and “low fat” are marketing terms that are often used to mask artificial sweeteners and ingredients that will actually get in ...

Day 34 – Set Small Weekly Goals

Setting huge goals can make the task seem impossible. Breaking up your large goal into smaller ones can make the process feel more achievable. Think about goals other than weight loss as well like packing your lunch every day or not eating after a certain time. These small behavioral/nutritional goals will add ...

Day 33 – Watch Your Sugar

It is so easy to get wrapped up in the convenience of granola bars and snack foods, but there is often a great deal of hidden sugar in them. Even “no sugar added” canned fruit has more sugar than whole fruit. When at all possible, choose whole foods over packaged ones. The ...

Day 32 – Pay Attention to How Your Body Feels

Pay attention to how your body feels soon after you have a high carbohydrate snack with little or no protein. It is likely that you will be craving more. That “I can’t stop” feeling is often physiological. Yes, it becomes psychological over time when you repeat the behavior, but it starts as a physiological craving ...

Day 31 – If You Want to Have a Dessert, Eliminate a Serving of Carbs

This won’t completely balance out the calories, but it will help. Bread and pie do the same thing inside your body. Carbs all turn to sugar in the body. An excess of them causes fat storage. Balancing your choices can help to keep insulin and sugar levels lower so this is less likely.

Day 30 – Shape Your Environment

Think about the situations you face in your daily life where you struggle with food. Work to create an environment of success for each of these scenarios. If you have a candy drawer at work for “emergencies,” clean it out and leave only one or two pieces in there. If you struggle ...

Day 29 – Throw Away Perfection

When you are trying to lose weight, it’s really easy to get focused on following a rigid plan. The biggest problem with that is that when life forces you to deviate from that perfectly crafted plan, it’s easy to give up. Rigid sets of rules are impossible to follow long-term. Learning a ...

Day 28 – Don’t Run All the Stoplights

If you ran a red light on the way to work, you wouldn’t make a conscious decision to “throw it all away” and run them for the rest of the day. For some reason, with food, that seems to make sense to us. We tend to have a moment that we are not ...

Day 27 – Plan Well

If you are going somewhere, take a few healthy dishes for you to eat in quantity if you want. Make sure that the foods you take with you are foods that you enjoy. If you don’t really LOVE the veggie tray, don’t take one. There are millions of healthy recipes that taste amazing (and not ...

Day 26 – Plan Your Cooking Snack

If you are making the meal, make yourself a snack to eat while you are preparing dinner. Having a 150 calorie snack will keep you from tasting (more than you need to as the chef), and it will help you to be satisfied when the meal comes so you don’t overeat.