Diet Tips for the New Year

I was talking to a friend last night who was disappointed with himself over putting on some weight over the last year or so. This got me thinking about what strategies I have used to find a sustainable place with my body weight.

In November, after finishing Ironman Florida I started focusing on finishing my thesis, and went from about 10 or so workouts per week to about 3-4. However, because of some simple diet strategies, this reduction in workouts hasn't caused me to gain more than a pound or two. Here's how:

Learn to say no. It is absolutely impossible to be in control of your diet if you eat everything that is put in front of you. Visiting friends, at the office, wherever, there is always food available, and until you start saying no to certain foods, your diet will be controlled by your circumstances.

Plan your meals. I'm not saying to schedule on your calendar what you are going to eat each day, or even that you have to cook for yourself. If you leave the house to go to the office in the morning and haven't thought through where your next meal is coming from, you are much more likely to get fast food or eat whatever is convenient, which is much more likely to be an unhealthy option. Even if you don't bring something, make some kind of plan for finding a healthy meal.

Consistency counts. Going to a friend's house to watch football and eating chips and dip and having a couple of beers isn't what is going to make you fat. What you eat for breakfast, lunch, and dinner those other five days of the week is. You don't have to order a salad every time you go out to lunch with friends, but when you're by yourself, make sure healthier options are available.

Make your diet a priority in your life. You don't have to obsess over it, just keep it in mind. You know you are going to be hungry every few hours. Make sure that there are healthy options available, or you are a slave to food that is convenient.