10 steps to better eating : the mental approach


This is a post published by PumpUp member @coachmelissa. Check out her website at melissalepage.com 

Clear your mind of can’t. I believe that you can eat your way to a beach-ready body for the summer. Trimming off those extra holiday pounds might be a hurdle and a half, but don’t give up now! 

Be patient and follow these 10 steps 

1. SET PRESENT-TENSE GOALS! It all starts by having clear and realistic goals. Write a list of things you want to change about your diet. Incorporate goals that you have for your body and plan your new lifestyle around those objectives. How to do it? Set present, short them and long term goals. Write in the present tense. Pin it up somewhere in your house: a place you know you won’t be able to avoid (like the fridge). Take it one goal at a time. Take your time to achieve your goals, it’s not a contest :-).

2. Make Your Goals Public! You might feel uncomfortable doing this but I highly suggest it. Why? Because making your goals public (on the pumpupapp, for example) will put a pressure on you and will have no other choice but to follow through with them ;-)! Plus, you can inspire people around you and they might join you!

3. Realistic Expectations. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. Follow your budget, cook your food to help you stay on track with your new lifestyle. Be realistic with time, and give yourself extra time to prepare food. Keep in mind that obstacles can and will derail you from your progress, so don’t think that everything will be easy and will just magically happen. This takes work.


4. Keep healthy food on hand. Make a list of foods you enjoy, and what food you can take with you to work, school, in the car etc. You can create entire menus depending on where you will be. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy food on hand. If you don’t you will end up eating whatever is available for you at the moment. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient.

5. Consistency Is Key! People respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep the same portion size and caloric intake. Your body will recognize this pattern and in turn keep your metabolism burning and your energy level will stay high. You will feel better by getting yourself in a healthy routine!

6. Be Flexible. Of course, even the best plans fall short at times. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: bag of nuts or almonds, protein bars, shakes, fresh fruits. Also, educate yourself on nutrition through the internet, blogs, magazines, books…Use your knowledge to help you improvise and find foods that are more compatible with your diet.

7. Don’t Beat Yourself Up. Nobody is perfect. We all make mistakes or miss a few meals. Even I do it. Just pick yourself up and get back on track! You’re doing this for you, so the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy doesn’t mean that you can’t enjoy food that isn’t on your meal plan. So, please don’t beat yourself up. YOU CAN DO THIS!!!

8. Make It Fun! Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative situations or thoughts into positive ones. Find fun ways to keep yourself motivated! Get your family or a friend involved. Set challenges at home, with friends or at work to start eating healthier. You are making change for the better, so why not make it enjoyable!

9. Give Yourself Praise! Don’t reward yourself with treats. This will derail all of your week efforts into the trash. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your correct habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise!!! Instead of rewarding yourself with a treat, go and get a nice tank top to motivate you even more! Praise builds confidence and makes you feel good about the healthy choices you are making and in turn helps you stay on your path to betterment.

10. Focus On The Journey And Not The Destination. It is never easy to love a healthy lifestyle. But in order to enjoy it with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in the small victories along the way, they add up.

Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now, go out and make a difference in your life today!!! Would you like to receive more support from me on a daily basis?? Ask me about my next Challenge & Support Group!

Together we can set goals and achieve them!