Keeping a list of your dietary problem spots is one strategy Linda Illingworth, director of nutrition at San Diego-based Cal-a-Vie Spa, recommends for her clients. Rank all of your eating issues — like, say, needing a sugary snack in the afternoon or drinking too much soda — from the easiest to most difficult to change. “Work through the list including one new change each week, or every two weeks if it’s something harder to accomplish,” says Illingworth. ”Within four to six weeks, you can have a major diet overhaul with more success than trying to make all of these changes at once.”
Here’s an example of a week-by-week food improvement plan:
- Week 1: Eat a healthy, low-calorie afternoon snack each day
- Week 2: Sweeten your coffee with agave
- Week 3: Choose a salad for lunch each day
- Week 4: Start eating fish twice a week
Writing down every food you eat and drink — including condiments and sauces — throughout the day can also aid weight loss. A July study found that women who kept a food journal lost about 6 lbs. more than those who didn’t. In every food diary entry, be sure to log your portions too — and be honest.
About Cal-a-Vie Spa:
Where It Is: Vista, Calif.
The Vibe: The luxury resort and health retreat is the destination to slim down in style. Mornings typically begin with rigorous hikes followed spa therapies and a wide range of full-body fitness classes like Pilates and core training. Guests dine on decadent-sounding meals like lobster and truffle ravioli, but all dishes are low in calories and high in nutrition.
What It Costs: Individual packages from three-day to week-long stays range from $3,995 to more $8,000.