Maintaining a healthy diet can be challenging at the best of times, but during stressful or uncertain periods, it can be even more difficult. But with a few science-backed tips, you can stay on track with your healthy eating goals despite these challenges. Remember, it's not about willpower – it's about strategy.
1. Figure out how you’ll fit the snacks into your budget
Reminder: On the WeightWatchers® weight loss program, everything is on the menu—including the ice cream that you bought on your last shopping trip. The key is to pre-plan and work the snacks into your budget. For example, will you put a chunk of your daily budget toward the ice cream and then focus on ZeroPoint foods at meals? Or will you lean on Weeklies and rollover Points?
2. Make your own single-serving portions
More bags of chips than normal in your pantry? Intentionally managing portion sizes is important. Research shows that when people serve themselves from larger food packets , they tend to dish up and eat more. So what to do with all those cookies? Zoe Griffiths, a registered dietitian, suggests making your own snack-sized packs. Divvy up the contents of the larger bag into single servings of chips. Take it a step further by labeling the bags with the Points value of the serving for easy tracking.
3. Choose where you’ll eat
Aim to enjoy the food somewhere you’ll be less likely to take more servings than you planned. For example, you could take the portion of chips to the kitchen table or your desk.
4. Decide when you’ll eat
Consider when you’ll be most likely to enjoy the food and be least likely to overeat. It might be best to avoid eating the food when you’re very hungry or while watching TV and distracted by a show.
5. Practice mindful eating
Slowing down and paying more attention to your meal or snack can help you stick to your budget. A few strategies to try:
- Keep your phone and electronics out of sight.
- Spend the first couple of minutes eating your meal with your non-dominant hand.
- Pace yourself with the slowest eater at the table.
- Cut your food as you go, instead of all at once.
- Alternate between focusing on the conversation and how your food tastes.