DEALING WITH TRIGGERS
What triggers you to eat unhealthy? Is it the smell of a certain scent, the way it looks that attracts you to eat it. Could it be the way you are feeling? Emotions come into play whether it’s good or bad – you still somehow need to indulge? Feeling tired and can’t be bothered preparing something healthy so you fetch coins from you wallet or pocket to go to that vending machine, or quick helping to the kids half eaten dinner left in their plates as you clear their dishes?
Most people find it easy to make one or two changes when starting a healthy nutrition program, whether it’s to lose weight or gain healthy lean muscle. The difficult part can often be when you are trying to keep those changes going after the first rush of enthusiasm wears off.
When I first started out with MK Nutrition Systems, I asked MK for help on overcoming “hunger cravings”. I was sent some handy information, which actually was a huge impact on me transforming my old behaviors and turning them into winning habits which aided towards my successful weight loss.
Every now and then when I feel the waistband on my pants closing in on me (especially over the winter months), I refer back to this guide to help maintain the upkeep of my new body.
The four most common types of internal triggers that can make it difficult for people to stick to their weight loss plans are:
Hunger Cravings Unhelpful thoughts Emotions
These are my top 3 tips to help with these triggers:
1. Get up, Get out and Get gone!
As I work an office job, the only time I can get active at work is actually physically removing myself from my work desk and getting out and about in my lunch break. I have several routes I follow which equates to 30 mins in my lunch break and averaging total walking distance of 3.5kms mainly involving hills and stairs.
What about those shared office morning/afternoon teas to celebrate a work colleague’s birthday? It’s become known in my workplace that I provide the bowl of almonds or if I have time, I whip up a batch of BROLA’s finest Protein snack bars (check out my Facebook health page for the recipe). If the sight or smell is too tempting for me, I still get up and get gone and take with me a bottle of water. You will get your work mates going “One won’t hurt” but at the end of the day, it’s your choice whether that one bit of helping would be worth it in the long run. You already know what it tastes like and consuming it will just make you feel worse so why bother!
2. On the go healthy supplies.
Have with you at all times (in your purse, your man bag, gym back pack, office desk, in the car) a can of tuna, a bag of almonds, a piece of fruit, a container of protein powder, water bottle, green tea bags and chewing gum.
Ditch that “Buy 2 for 1” chocolate bar deal at the petrol station when paying for your fuel. Having supplies already will help you achieve your goals and will save you a lot of money!
Still accompany your friends to meet for coffee at Zarrafas. Just order a cup of boiling hot water for your green tea bag. If your friends offer to shout, then by all means take the offer!
3. Motivational Screen Savers on your computer and phone
Technology seems to be dominating the old post it notes these days, although having post it notes surrounding your computer monitor, on your bathroom mirror or the back of the toilet door with motivational quotes or inspirational pictures of your ideal body does the trick and keeps you accountable to follow your health goals. I often update my screen saver and my iphone lock screen every month to remind me of my purpose in life to stay active and to keep healthy.
In my next blog, I will elaborate more on Internal triggers and also strategies to help with external triggers – Sight and smell of unhealthy food.
But for now, I shall leave you with this quote by Zig Zagler:
“It’s not what happens to you that determines how far you will go in life; it’s how you handle what happens to you”