3 WEEKS TO GO
MONITOR YOUR PROGRESS
One week down, three to go! This week, you need to check in with yourself to make sure you’re still on track to reach your goal. Take stock of your habits and make necessary adjustments.
“Weigh some of your portions,” says Mcgrice. “Even though you did some meal prepping last week, it doesn’t take much for portion sizes to creep up. If there are any areas you’re unsure about – whether your portions of meat are too big or your bowl of cereal is sneaking up in size – now is the time to weigh them out. An extra 100g can make a big difference in terms of kilojoule intake.”
A handy Weight Watchers portion guide is to fill half your plate with non-starchy vegetables, one quarter with whole grains or starchy vegetables and the other with lean protein.
“You might already notice some progress even though it’s only been a week,” says Russell. “Now is a good time to see if you can increase the intensity. If you’ve been walking, maybe you can increase your pace or add in hills. If you’re lifting weights, perhaps you can lift a little heavier. People often fall off the wagon because they’re just going through the motions. this is a good opportunity to reflect on improvements you can make and gently progress your training.”
“If you find yourself reaching for food when you aren’t genuinely hungry, ask yourself, ‘What is the feeling I don’t want to feel right now?’” says Lollback. “Stress often starts in the body when your thoughts are in the past or future rather than in the present. If you’re thinking about speaking at an upcoming conference, for example, the thought of seeing former colleagues might make you feel fearful. And because the intensity of the feeling is distressing, you turn to food to give yourself some respite. Instead, ask yourself, ‘What is the feeling I want to avoid feeling right now?’ The more you learn to stay with the intensity of the feeling, the easier it becomes as your body realises it can tolerate that difficult feeling.”