The “Once-a-Month” plan (as I like to call it) is just a simple plan for eating healthier. After all, the way we eat is a habit. Thus, treat it like one using smart strategies.
First of all, the biggest mistake people make with habit changes is quitting completely and expecting instant results. Changing habits isn’t a dramatic turnaround but rather a gradual process. Hence, allowing room for weaning is an important step. The second biggest mistake is not replacing habits. For example, people who’ve successfully quit smoking replaced the habit with another routine. The replacement can range from going out for a run to eating fruit snacks.
Aware of those obstacles, I’ve incorporated two simple strategies to combat common mistakes:
1. Eat your favorite unhealthy foods, but less frequently.
2. Replace these foods with your favorite healthier alternatives.
That’s it! This plan only has two steps!
It’s hard to resist our food temptations, but a nice way to avoid this is to be unaware of the change. When we grew up, we didn’t notice how much we’ve grown because growth is a gradual process. Habits are the same way: we never notice them forming because they’re so subtle.
Start the weaning process by spreading out the number days you eat junk food. For example, if you eat Cheetos every week, start by eating them every eight days for an extended period of time. When you’re ready, eat them every nine days. Keep delaying by a day until your habit becomes a monthly occurrence. If you’d like, you can challenge yourself and go beyond a month.
In my case, I loved eating soft-baked cookies every day, but I knew they weren’t good for me. After many failed attempts to quit cold turkey, I came up with this idea after researching this topic. I gave it a try, and currently, I’m up to a weekly cycle.
In between your food cycle, eat healthier options in place of the junk food. These options don’t have to be wimpy salads. They can consist of flavorful choices like cherries, strawberries, cucumbers, or carrots. Personally, I like to mix things up with boiled potatoes (unsalted), iceberg lettuce, cantaloupe, and big juicy grapes.
Here’s a sample of what an eating schedule might look like:
Sun. Mon. Tues. Wed. Thurs. Fri. Sat.
tomatoes pizza tomatoes pizza tomatoes pizza tomatoes
pizza tomatoes tomatoes pizza tomatoes tomatoes pizza
tomatoes tomatoes pizza tomatoes tomatoes pizza tomatoes
tomatoes pizza tomatoes tomatoes tomatoes pizza tomatoes
You don’t have to count calories or write in a journal for this. You just have to start small. The best part about this plan is that it allows you to have some wiggle room. For example, if there’s a family barbeque, a night out with friends, or a big birthday bash, you don’t have to restart the plan all over again. Instead, you can just restart your current food cycle. When I was on my 4-day cycle, my family wanted to eat at a buffet to celebrate my dad’s pay raise. It wasn’t time for me to eat sweets or greasy foods yet, but I went out anyway. Afterwards, I just simply restarted my cycle.
If you’d like to know more about how to change a habit, visit these blogs:
http://www.zenhabits.net/archiveshttp://www.scotthyoung.com/blog/archivesHappy health!