1. Pull out the calendar

Setting timely goals is one of the most effective tips to help my clients stay consistent. People like to make broad goals like “I want to lose 10 pounds,” and it’s not good enough. When you are faced with chocolate cookies at 4pm or 9pm, it’s too easy to say, “Ehh, it’s okay, I can have some.” However, if you know that you want to lose 10 pounds by that big presentation you’re giving or an event you are attending, things will change. It will help you stay more focused and able to say “I really don’t need cookies right now”.

2. Make a Realistic Plan

I am obsessed with making people feel full and in control in eating situations, which helps you stay consistent. If you feel too hungry and overwhelmed, most people will “fall off” and lose their stride. Just because your meeting went late, you didn’t sleep enough, and you didn’t get to meal prep, doesn’t mean you should eat a bunch of tacos and nachos for dinner. You need to know that you can still order takeout, eat at a buffet, or even out of your freezer and still eat well. Life is never consistent so you need an unconditional plan that works with your life like the 2B Mindset and check out my Instagram for ongoing new recipes.

3. Play out the plan

Sometimes I’ll hear a client get a little too confident about her ability to control an eating situation and I’ll make her go deeper into ironing out the details. It’s very easy to say, “I’m going to that party, but don’t worry, I won’t be tempted by anything. I’ll be fine.” While I love the confidence and enthusiasm, I know (from working with hundreds of very smart and successful people) that more planning is needed to build true self control. We may think we have all this will power, until we start sipping champagne and see the sushi bar and chocolate fountain.That is why I help my clients walk through the event for a minute and play out the plan for when they see the pass-around appetizers and bread on the table, etc.

4. Learn to Politely Pass

We are faced with over 200 eating decisions every day. We pass vending machines and snacks everywhere we go, let alone all of the sweets and treats our friends, family and coworkers offer us. It’s endless and can really hinder our ability to stay consistent. It’s important to use my phrase “DINTEO” which stands for “do I need this eating opportunity?” to help you stay mindful. Rather than say, “no” Then, if you decide you don’t, use my moms great line, “no thanks, I’m good.” I love this phrase because “no thanks” is quick and polite and “I’m good” is a friendly reminder that you are good and gives you a sense of empowerment.

5. Find Accountability

Accountability is great because in those moments of weakness, you’ll want a reminder to stay on track. Accountability can come in many forms. For instance, if you’re in the habit of tracking down your food, you may not have a second helping if you know you need to write it down. It’s a great idea to seek someone to help as well. My clients and family love the added sense of accountability I provide. I also love to opportunity to spend quality time with those who come on my retreats because then our facebook accountability groups continue forever after the retreat has ended. It’s also a great opportunity to meet another accountability buddy who understands you and your goals