Pumpkin spice and everything nice. Apple cider. Caramel apples. All the fall things that A lot of us love can be delicious and amazing and make this such a special time of year but they also can be really challenging if we have health or weight loss goals. 

So how do we navigate this season with success? 

Tip 1 – moderate what you bring into your home. 

Seeing success is not about willpower, it’s about setting up your environments for success. So if you’re bringing food into your home whether it’s for you or not that you cannot stop eating or that triggers you to over eat. Do not do it! Let them go. If you can enjoy them outside your home at an event or a gathering where you can moderate consumption that’s a great way to do it!

Tip 2 – Set your work environment up for success.

Have a conversation with your colleagues and coworkers. If the candy dish next to your cubicle is a trigger or something you’re struggling with, ask them to put it away. Try not to have all the sweets and things sitting out on the break room table.  Be open and honest and vulnerable about where you are. What you’ll find is they appreciate it and will feel more open to be honest with you and you will help them towards their goals in the end as well!  

Tip 3 – Eat enough protein each and every day!

Giving your body what it needs each and every day will help you to say no to the extra things that you know you do not necessarily need.  Set yourself up for success and eat at least your body weight in grams of protein each and everyday! Get 30 grams of Protein for breakfast!

Tip 4  – NEVER eat a piece of candy distracted. 

Implement mindful eating techniques every time you eat a sweet.  Stop, feel the texture, smell it, put it in your mouth and think about the texture, the different tastes, the subtle flavors you notice. Just shoveling in fun sized candy bars without even stoping to realize what or how many you are eating can happen so easily.  STOP – ENJOY EACH TREAT MINDFULLY

 Tip 5 – Make WISE choices!

If your at the event or the dinner and grandma made her famous bars DO NOT eat all your calories in potato chips and sour cream dip.  Eat lots of protein, some great veggies and “SPEND” those calories on those special delicious bars!  Same with perhaps Chex mix or puppy chow….peruse the table.  Find what it is that you want to enjoy and make it work. Do not feel the need to “go all in” on everything.

Hope this helps you to feel like you can navigate this beautiful season with grace and success!  I know you can.