When discussing with my clients their progress and goals I always touch base with how they are eating.  Nutrition plays such a big role in a healthy body that it is immensely important that we are both on the same page so that they can keep on track.  So, however uncomfortable the conversation is, I always start with; “What did you eat yesterday?”

As you can imagine, it sometimes comes across as nagging, but I have paperwork saying that you are paying me to nag!  Quite often I get a response like this; “I had this much chicken for dinner,” as they hold up their hand indicating that all they had for dinner could fit into the palm of one hand.  Now, I don’t train liars. I actually train some really great people!  I actually believe that their dinner consisted of something about that size.  More than likely for those (my clients and others reading this) who find it difficult to lose weight and are finally on a consistent exercise schedule, that you simply did not count all the small bites you had surrounding dinner.  It’s all a bit of a memory lapse.Mindless eating is a HUGE source of extra calories and, apparently, done in a way that the brain does not store that action in its memory banks!  Those wonderful meals you cook for the kids and you take a bite while you’re cooking, you may even snag a bite off their plate, finish the tiny bit they may have left and then nibble a bit more as you clean up after, are really adding up.  Have you ever sat in front of your TV or computer at work with a jar of very healthy almonds? The kind that have low sodium (or no sodium, go you!) and suddenly realize that the whole can is gone and it was supposed to last all week?  Have you told your spouse not to order you fries and somehow you ended up eating half of theirs?  If you were to very seriously track each and every tiny calorie that you consumed you would no longer be surprised at why your weight isn’t heading toward your current goal.

Here is the important thing to remember about what you consume: Be aware of what you are eating. All the little things add up, just like what you would tell a child about saving money.  It all gets put in the bank!  So next time you are about to start a snack off, try one of these tips and you may just find yourself making it through that tempting time.

  • Drink water – you may be confusing thirst for hunger. Plus the water will fill your belly!
  • Throw in some gum and get your mouth moving.
  • Call your best friend to distract you.
  • Go on a walk! (Okay, personal favorite here.  Those 10,000 steps a day don’t come easy!)
  • Brush your teeth. (Never mind, this is my favorite.  Brush your teeth before you go walk seeing as the mouth is the gateway to your health and all.)
  • Create a new house rule. You can only eat if you sit down at the table, preferably with family or friends, because no trainer needs to tell you that that’s always more fun!