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Frequently dieters stick to what they think is a “safe routine,” including eating the same meals they know fill them up and performing the same exercises they know how to do. The problem with keeping things the same is boredom and growing discontent—and that often leads to giving up. Boredom often hits around three months of following the same routine. That’s why here, at Week 13, we look at ways to shake things up a bit. Being creative with meal replacements gives you more options at lunch and other times, and eating mindfully will bring more pleasure to your meals. Exercising in different places and trying new activities will keep your fitness plan fresh, too.

Have Meal Replacements Handy

Mother Nature never dreamed of a meal in a can, but meal replacement bars and shakes may fill your need for a quick bite in our go, go, go, fast-paced society. Research studies show that dieters who use one or two meal replacements daily lose more weight than dieters following traditional weight-loss meal plans. Before you stock up on bars and cans, though, think carefully about the pros and cons of meal-replacement diets.

The Upside

The structure of using meal replacements makes sticking to a diet plan easier because you have fewer choices with which to struggle. You also get to eat as soon as you’re hungry because there’s no need to order or prepare food. There are no calories to count or portions to measure. You will still need to be aware of the carbohydrate content and the effects various meal replacements have on your blood glucose, however.

The Downside

It’s not possible to get the same nutrition in a single packaged meal that you can get from a well-balanced home-prepared meal. Even those with ample protein, fiber, vitamins, and minerals still lack the disease-fighting phytochemicals Mother Nature so generously put into our fruits, vegetables, legumes, nuts, and grains. (Phytochemicals are compounds in plants that give the plant color, flavor, and aroma. There are thousands of them, and they work together to protect us from cancer, heart disease, age-related eye disease, and other illnesses.)

Meal replacements get boring. The same lack of choices that makes it easy to stick with the plan can eventually cause the diet doldrums and will have you seeking variety. If meal replacements keep you from eating with family and friends, the diet also becomes socially isolating.

Don’t Skip…Replace

Meal replacements make ideal emergency meals. Keep a couple at home, at work, and even in your car to provide you with some nourishment when you might otherwise feel forced to skip a meal. Think beyond shakes and bars. Pick up a couple low-calorie frozen or shelf-stable meals that require no more preparation than microwaving. Use these guidelines for picking a meal replacement of any kind.

• 250–400 calories (for weight loss)

• at least 10 grams of protein

• at least 3 grams of fiber

• less than 3 grams of saturated fat

• less than 600 mg sodium for a frozen or shelf-stable meal and less than 300 mg sodium for bars and shakes

• at least 30% DV for most vitamins and minerals if you plan to use meal replacements regularly

• the carbohydrate content must match your individual needs and blood glucose goals

• add a piece of fruit to bulk up the meal and boost nutrients if you can make room for the extra carbohydrate

• add a salad to a small shelf-stable or frozen meal

Practice Eating Mindfully

If you are fully aware of your food and how eating makes you feel, then you will enjoy your meal more and will likely become satisfied with less food. Paying such careful attention isn’t as easy as it might seem, however. It requires that you take time to notice many aspects of your food and your body. It might also take superhuman strength to ignore the constant stream of noise and information we are all bombarded with nearly every minute of the day. (Think dogs, kids, Internet, email, smartphones!)

Try this: put two small, identical pieces of wrapped chocolate in front of you. Unwrap one, quickly toss it in your mouth, and eat it like you’re in a race. Then open the second piece of chocolate, sniff it, turn it around in your fingers, look at its shape and texture, put it in your mouth and swirl it around with your tongue, slowly bite into it, notice its texture again, and savor it. Once the second piece of candy is gone, think about the experience and the pleasure the chocolate gave you compared with the experience of the first piece.

This candy experiment shows you that focusing on your food increases pleasure. Food is supposed to nourish our bodies, but it’s also supposed to be pleasurable.

Mindful eating involves the following:

• Making choices about beginning and ending a meal based on awareness of the body’s hunger and fullness cues. (Review the Hunger Ruler in Week 8 if necessary.)

• Choosing food that is enjoyable and nourishing.

• Eating without judging. Being aware of likes, dislikes, and neutral feelings without labeling the food or the experience as good or bad.

• Using senses other than taste to appreciate your food.

Try eating mindfully often. Give your food as much attention as you can. The more you practice eating mindfully, the easier it becomes.

Reevaluate Your Exercise Routine

You’re approaching four months into your plan. If your exercise routine has become too boring, it’s time to mix it up a bit. Why? After a while, your body adapts to doing the same exercises the same way and you benefit less from the time you put into it. And, since you’re doing the same movements over and over, you’re more likely to get injured. Finally, without varying your routine, you risk getting bored and quitting.

Shake up a stale exercise routine with any of these suggestions.

• Add intervals to your usual routine. If you walk, jog, or use any aerobic exercise machines, like the bike or rower, add several seconds to a few minutes of faster, higher-intensity exercise. Start out at your usual pace. After several minutes, sprint for one minute or some other comfortable amount of time. Return to your easier pace for several minutes and then sprint for another minute. Do several cycles of this. For example, if you usually exercise at a moderate intensity level of 12–14 on the Borg Rate of Perceived Exertion (RPE) Scale (see Week 3 for a refresher on RPE), throw in a few intervals at level 15 or 16 for several seconds to a minute at a time. As you get into better shape, increase the frequency and length of your intervals. You’ll like the results.

• Vary your exercise type. If you always walk, hop on the bike once or twice per week. If you always use the treadmill, take a walk outside.

• Sign up for a fitness challenge, such as a charity 5K walk or run.

• Join a fitness class.

• Find a fitness buddy who can encourage you to try new things.

• Treat yourself to a new gadget, such as a heart rate monitor, a stability ball, a Zumba Fitness exercise DVD, elastic exercise bands, or a new program for your gaming system.

• Seek help from a personal trainer.

How To Pick a Personal Trainer

A personal trainer should customize your workouts for you, teach you to work out safely, challenge you to do better, and provide motivation.

• Choose a trainer who has been certified by a nationally recognized and accredited certifying organization, such as the American College of Sports Medicine (ACSM), American Council on Exercise (ACE), Cooper Institute, National Academy of Sports Medicine (NASM), National Council on Strength and Fitness (NCSF), National Exercise Trainers Association (NETA), National Federation of Professional Trainers (NFPT), or National Strength and Conditioning Association (NSCA). There are many, many certifications, and some require very little training. Be certain to take time to learn about your trainer’s credentials.

• Find out if the trainer is trained to perform CPR.

• Ask about education. Many trainers have college degrees in exercise science and many do not.

• Discuss your health and any complications with the trainer. Be certain to hire someone with experience working with people similar to you.

• Ask for references, and check them.

• Chat with the trainer in person or on the phone to be sure you are a good fit for each other.

• Learn about the trainer’s cancellation policy and how billing is handled.

• Be certain your trainer carries liability insurance.

• Take nutrition advice only if your personal trainer is also a registered dietitian. Additionally, your trainer should not offer medical advice.

How To Pick a Gym

A gym can be a place where you work out regularly or just once or twice a week between other activities. For example, you may prefer to get your aerobic activity by playing tennis and walking around your neighborhood, but hit the gym for a dance class or to lift weights. Ask yourself the following questions when selecting a gym.

• Is it conveniently located and are the hours of operation convenient? Does it provide childcare?

• Is it too crowded during the hours you want to be there? Be certain to visit during those same hours.

• Are the facilities and equipment clean and in working order?

• Is the staff trained?

• Is there an AED (automated external defibrillator) should someone on site have a heart attack?

• Does it offer the fitness classes and programs you want? Is there enough variety to keep your interest?

• Are the contract and cost agreeable to you? Can you have a one-week free pass to try out the gym? Can you put your membership on hold if you are injured or have lengthy travel?