14 Tips to help you stick to a healthy eating plan

Wednesday, August 3, 2016

14 tips to stay on track with healthy eating on the 21 Day Fix. Autumn Calabrese, Brenda Ajay. COuntry Heat meal plans.
Congratulations, you've made the decision to "go healthy" and replace poor eating habits with better choices! Adopting a healthy lifestyle is exciting. It's day one and you've made your meal plan, shopped for healthy foods and are all set to start your transformation. The first week everything goes as planned - and then what? What happens when you get so busy that you forget to plan your meals, you don't have time to prepare them for the week and you find yourself struggling to maintain your healthy diet?

Here are 14 tips to help you stick to a healthy eating plan:



  1. Eat on a regular schedule. If it helps, set an alarm on your phone to eat a meal or snack every 2-3 hours. Eating regularly will help to regulate your blood sugar, reduce cravings and keep your body in rhythm.
  2. Prepare meals and snacks ahead of time. Spend 1 - 2 hours on a Saturday or Sunday preparing all your meals for the coming week. To save space, buy some stackable plastic containers so you can store all your meals in the fridge and have them handy to grab and go.
    14 tips to stay on track with healthy eating on the 21 Day Fix. Autumn Calabrese, Brenda Ajay. COuntry Heat meal plans.
  3. Go to the store twice. Most people say once, but two trips of the store can help you stay on track and spend less. On your first visit only allow yourself to shop the perimeter of the store. The only things on your shopping list should be fresh fruits and vegetables; seafood, meats, chicken and turkey; and dairy. Your goal should be to make as many meals as you can for the week using ingredients only found in the perimeter of the store.
  4. Keep pre-portioned snacks on hand in your car or at work so you always have something healthy to reach for when life's little interruptions cause your get in the way of your plan.
  5. Drink more water. Most people only drink about half of the amount they should. Aim to drink at least half your body weight in ounces of water each day. Often times you may feel hungry when in reality it is just your body asking for more water.
    14 tips to stay on track with healthy eating on the 21 Day Fix. Autumn Calabrese, Brenda Ajay. COuntry Heat meal plans.
  6. Enjoy your favorite foods, but limit them. What's your guilty pleasure? Chocolate, nachos, pizza, beer? Don't deprive yourself of the foods you love, just be sensible and consume them in moderation. Practice the 80/20 rule. It means that 80% of the time you stay on track and eat according to the plan and 20% of the time you indulge in your favorite treats.
  7. Eat small and Eat often. Don't skip meals!!! Plan to eat 3 small meals and 3 snacks each day. Don't cut calories by skipping meals. You'll be sacrificing nutrients that your body needs to thrive and it could lead to binge eating later in the day.
  8. Eat protein at every meal. Protein is more satisfying than carbs or fats and keeps you feeling full longer.
  9. Always eat breakfast. Breakfast sets the tone for the day, just like working out on Monday set the tone for the week. If you get off to a good start with breakfast, odds are you'll eat healthy
    for the rest of the day. A good breakfast complete with protein, healthy carbs and fats, and some fiber will fuel your body early in the day when it needs it most.
    14 tips to stay on track with healthy eating on the 21 Day Fix. Autumn Calabrese, Brenda Ajay. COuntry Heat meal plans.
  10. Track your progress. Take your measurements and before pictures and update them often. When you're having a bad day, look back at where you started and convince yourself to stay on track. Sure everyone has a bad day once in a while, it doesn't mean you're a failure. It's about progress, not perfection.
  11. Find an accountability partner. Studies have proven that people who workout with a buddy or regularly keep in touch with an accountability partner, are more likely to get fit and stay fit. Need some help? Join one of my online challenge group and have fun getting fit with a group of like-minded people just like you who are all working at improving their health and fitness.
  12. Lift the weight you've lost. Thinking about throwing in the towel? Find a hand held weight that equals the amount of weight you've lost so far. Now try to pick it up. Losing 10 pounds may not seem like a big deal, but when you actually hold it in your hands it becomes pretty convincing.
  13. Limit or avoid sugar and alcohol. Sugar and alcohol are the villains of weight loss. End your love affair with foods that seduce you. It's literally weighing you down!
  14. Eat the same thing every day for a week. Spend a little extra time preparing before the week begins and get all your meals and snacks ready to go. You won't believe how much time and money your will save when you stick to the same menu for 7 days in a row. Not to mention, your body will get used to a routine and it will be easier for you to maintain that schedule in the weeks to come.
Join our free 21 Day Fix challenge group for 21 Day Fix meal plans, healthy recipes, clean eating tips, motivation and accountability. Autumn Calabrese, Brenda Ajay, Country Heat meal plans, Country Heat dance workout

Need some help staying on track with your fitness and nutrition? Join one of our online challenge groups when we help each other stay accountable and successful! In our groups, everyone chooses a fitness program that they like and then works out in their own home and at their own pace. We also follow a customized meal plan that takes the guess work and hassle out of eating healthy. We share recipes, tips and support so no one fails! It's the most convenient way to get fit and stay fit!
To join, start here:


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