Nutrition Notes With Ilana Muhlstein — 5 Tips To Stay Consistent With Your Healthy Lifestyle
Posted Monday, March 18, 2019 - 4:22 pm
1. Pull out the calendar
Setting timely goals is one of the most effective tips to help my clients stay consistent. People like to make broad goals like “I want to lose 10 pounds,” and it’s not good enough. When you are faced with chocolate cookies at 4 or 9 p.m., it’s too easy to say, “Ehh, it’s okay, I can have some.” However, if you know you want to lose 10 pounds by the time for that big presentation you’re giving or an event you are attending, things will change. It will help you stay more focused and able to say “I really don’t need cookies right now.”
2. Make a Realistic Plan
I am obsessed with making people feel full and in control in eating situations, which helps you stay consistent. If you feel too hungry and overwhelmed, most people will “fall off” and lose their stride. Just because your meeting went late, you didn’t sleep enough, and you didn’t get to meal prep, doesn’t mean you should eat a bunch of tacos and nachos for dinner. You need to know you can still order takeout, eat at a buffet, or even out of your freezer and still eat well. Life is never consistent so you need an unconditional plan that works with your life.
3. Play out the plan
Sometimes I’ll hear a client get a little too confident about her ability to control an eating situation and I’ll make her go deeper into ironing out the details. It’s easy to say, “I’m going to that party, but don’t worry, I won’t be tempted by anything. I’ll be fine.” While I love the confidence and enthusiasm, I know (from working with hundreds of smart and successful people) that more planning is needed to build true self control. We may think we have all this will power, until we start sipping champagne and see the sushi bar and chocolate fountain.That is why I help my clients walk through the event for a minute and play out the plan for when they see the pass-around appetizers and bread on the table, etc.
4. Learn to Politely Pass
We are faced with more than 200 eating decisions every day. We pass vending machines and snacks everywhere we go, let alone all the sweets and treats our friends, family and coworkers offer us. It’s endless and can really hinder our ability to stay consistent. It’s important to use my phrase “DINTEO” which stands for “do I need this eating opportunity?” to help you stay mindful. Rather than say, “no,” if you decide you don’t, use my moms great line, “no thanks, I’m good.” I love this phrase because ”no thanks” is quick and polite and “I’m good” is a friendly reminder that you are good and gives you a sense of empowerment.
5. Find Accountability
Accountability is great because in those moments of weakness, you’ll want a reminder to stay on track. Accountability can come in many forms. For instance, if you’re in the habit of tracking down your food, you may not have a second helping if you know you need to write it down. It’s a great idea to seek someone to help as well. My clients and family love the added sense of accountability I provide.
Ilana Muhlstein, M.S., R.D. is a Registered Dietitian Nutritionist in Beverly Hills and mother of two. Muhlstein is not only a nutrition expert, but she, herself has lost 100 pounds and kept it off. She is the creator of the 2B Mindset weight loss program and sits on the Executive Leadership Team for the American Heart Association, Go Red for Women campaign.