1. Reward yourself.
"I absolutely reward myself with cheat meals. I didn't get in shape to forfeit all that food, or the things I enjoy. Now I use it as a thing to look forward to." Odom eats clean and healthy during the week and looks forward to some kind of treat over the weekend, like sharing pizza with his girlfriend.
2. Focus on the short-term goal.
"Don't focus on the big picture. I had to do this with my weight loss and sobriety. The daunting task of 'losing 100 pounds' or 'staying sober for the REST of my life' was at times too much to handle or think about. It helped me a lot to set small goals for myself. 'Today I am going to be healthy. Today I will hit the gym and do esteem-able things. I will stay sober today. I won't eat junk food today.'"
3. Start small.
"Cut out the junk food. If it has a drive-through window, cut it out of your diet. If you love soda like I did, switch to diet (and then get rid of them all together because all soda is bad for you)."
4. Learn how to cook a few healthy meals that you enjoy.
"For me, I love Asian flavors. I started with teriyaki chicken and veggies as my first prep meal. Devote a time or two during the week to cook. This can be a therapeutic and almost meditative process, if you let it. I enjoy cooking today because It is me time. It is time that I get to spend with myself, doing something healthy for myself."
5. Do "esteem-able" things (actions that build self-esteem) when you feel down. "Sometimes I was too depressed to leave the house due to the way I looked or my lifestyle choices. If I am feeling down, I will force myself to: clean my room, clean my desk, do some laundry, cook/eat a healthy meal, go shop for groceries, ride my bicycle, call a friend, etc. These small tasks may seem small, but in the end they will only help with building your self-esteem, which ultimately will lead to greater success with your health journey."
6. Reward yourself for a job well done.
"After you kick ass for a while and see results, go out and buy yourself something you've been wanting. I recently bought myself some new Vans shoes with pink flamingos on them because I deserved them. I also bought myself a Ninja blender to make post-workout shakes and smoothies."