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I started a rule; If I wanted to indulge in something sweet or salty I did, I just I added 30 minutes of cardio to my routine that day. If I was not in a motivated mood to work out I did not allow myself any indulgences. None. I said to myself "treats= cardio, therefore no cardio, no treats." This way if I was too tired to work out after working a long day it was okay as long as I did not have any fatty foods or sweets. This method helps alleviate any guilt and keeps me on the right path!
I was always taught to clean my plate so I wouldn't waste food. Then one day my husband asked me why it was less wasteful to use my body as a garbage can for food I didn't want or need. I have never, ever forgotten that. I can leave food I don't need on the plate now. I won't use my body as a garbage can.
I take care of a special need adult, she has a multitude of medical and physical problems, and she will usually eat anything, but Veggies was a hard one, she wouldn't try anything new. I found a way to get her to eat more.
I found it hard to drink big glasses of water each day and only got through 2 1/2 the first day. The next day I remember a friend tell me she used small 8 oz glass and could drink all eight. I tried it and it work!!
Everybody here has probably tried having a cheat day, a day where you're free to indulge (hopefully still in moderation). Of course there have been concerns about how healthy- and if cheat days are even healthy- they are. I don't agree with cheat days, I personally cannot handle doing them. But I reccomend that if you can handle having a cheat day, that you do it during the week!
Food tracking may be an important kick start in the beginning of your journey, but at some point you are going to have to put the crutch away and learn to stand on what you have learned. The idea is to consciously track so one day you don't have to use it to know where you are at.