You’ve been working hard for weeks now… scanning foods. Adjusting meals. Reading labels. Checking portion sizes. Aiming for meals and snacks that score 8 or above. Logging everything into the app. We understand it may feel like a lot of steps….but the outcomes are worth it! You may be seeing some weight loss, sleeping better, and feeling like you have more energy.
At the same time, these good things are happening – you may also be wondering – Can I keep this up? Will I always have to scan, check scores, measure, and log? How do I come up with an eating style that I can maintain over the long term?
Remember your “why.” From time to time, you may need to remind yourself why you are doing this. Why you are working so hard? Each person’s journey to better health is very personal. It’s usually not about just “losing weight” – but there is a deeper reason. It might be to feel your best when playing with grandchildren or to be able to take a family vacation and fully engage in all activities. Your “why” may change over time – but when you take the time to remind yourself of why the effort is worth it – you’re more likely to stay motivated and stick with it.
Keep it simple. Find 2-3 meals that score well for breakfast and lunch and have them for most meals. Keeping things consistent means less scanning and scoring. Know that changing foods that generally score high (meats, cheeses, nuts) usually will not impact the overall score so that is one way to add a little more variety. Keep a list of fruits and snacks that score well so you quickly know what to have when you’re looking for something new.
Review your logs. Look back over the meals you’ve logged. Be sure to save the ones you eat most often to your favorites. This way you can easily make menus for the coming weeks based on meals that scored well. You won’t be scanning and scoring forever, as most people eat the same variety of foods and meals over and over.
Check-in with your family. Unless you live and eat alone – your new eating style may impact others in your home. Are they eating better and feeling good about it? Or are they feeling a little left out or cranky that they are missing some favorite foods? Most family members can be supportive for a while – but as new eating habits are forming – it is good to check in with everyone else to see how they are feeling so they don’t create barriers to your continued progress later.
Be mindful. Certainly, what you eat is important – and the goal is to create meals that have a score of 8 or higher. But HOW you eat is also important. Follow the principles of mindful eating – eating slowly, savoring each bite, and focusing on enjoyment. Avoid eating on the run or multi-tasking while eating (such as watching TV).
“Treats” over 8 do exist! Do you feel like you have to give up chocolate, ice cream, or chips? You don’t! While these foods do not have much nutrition, it is a normal part of life to want, and have, a treat from time to time. If you look in the app, you can find some of these that will score well. Keep in mind that portion size and timing will be important. You may have to wait 2 ½ hours after a meal to have that treat – but you can still have it!
Aim for 80/20. Perfection is not reality. Aim to hit your goals at least 80% of the time. If you do have an off day, eat a low-scoring meal, or have a binge – avoid feeling guilty and just move on to the next meal. Think if something might have been a trigger and plan how to avoid it next time.