The never-ending diet

It’s 2016 and many of us still think we have enough will power to stay on a diet plan forever. However, restaurants and grocery stores have all sorts of tricks up their sleeves to get us to eat more. RELATED: RECOMMENDED PLANS FOR YOU There are value-meals, supersized drinks and meals, incredible burgers and salads that add up to extra calories and end up on our waist. We have to be aware of these strategies and how to outsmart them.

Stay on track

Here are some tips for healthy eating and resisting the restaurant’s wiles.

1. Be mindful of mindless eating

Sitting in front of the TV with a bag of crisps is a quick way to sabotage your healthy eating plan. Make a point of choosing healthy snacks for TV time such as garlic hummus with fresh vegetables. If you absolutely must have a chip, choose baked, whole-grain chips.

2. Set a limit

Carry a small notebook with you and jot down all the junk food items you want to purchase and its price. Before you get to the check out counter, ask yourself if the price and extra calories are really worth it. Set a limit of 5% of your grocery store budget for junk food.  This will ensure you do not exceed that each time you go to the store. It will help keep you on track.

tips for healthy eating_23. Coupons add calories

You can always find coupons for unhealthy, processed foods and they are tempting but avoid the bargain. Your waistline is the one that suffers from those high-calorie coupons.

4. Forget the fat-free products

Those fat-free cookies are not really a bargain if you end up eating the whole bag. The same goes for fat-free salad dressings – they are full of sugar. Claims on the front like “high in calcium” or “reduces the risk of heart disease” make us think they are a healthier option. Read the label and be aware of serving size, calories, fat grams and sodium content.

5. Create an emergency food stock

This can be for your  home, car, office, purse or briefcase. Good emergency food choices include: -Nuts and dried fruits
-Apple and almond butter
-Hummus (your choice of flavor) with fresh vegetables
-Protein Bars with at least 15 grams of protein that is sweetened naturally with no artificial flavorings or sweeteners

tips for healthy eating_36. There really is no such thing as a free lunch

It is hard to say “no” when you are offered a free soft drink with a purchase or extra garlic bread with dinner, etc. You rarely hear that a side salad is free – right? Of course not! There is nothing free about it and the only thing that will suffer is your waistline. Order the side salad and forget about the foods that you know will not give you nutrients or other health benefits. 2016 has arrived and there are still many forces and strategies at work everywhere you go. Be mindful of the marketing strategies designed to lure you in and make smart choices. Keep those emergency foods on hand so you can always make a healthy choice when hunger strikes. For Sherry’s 30-Day Meal Plan or a one-on-one nutrition session, connect with her through her Profile below.  Connect with WatchFit Expert Sherry L. Granader 

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