Hope you all had an awesome Thanksgiving! So now that it’s over I hope you are ready to tackle and refocus on your eating again and not starting a fad diet. A fad diet is a short term plan that usually focuses on you eat only certain foods or a certain amount of calories a day and of course people will usually say they lost a lot of weight, but looking at them you wonder “what happened or how is that still working for you?” What happened was that so called “Diet” was unsustainable and just plain not healthy, in reality it caused them to gain all the weight back and probably even more. Their answer may be “I need to get back on it”, I am sorry to tell you but that is not a good answer because they will do that over and over again. What people need to do is find a plan that they can sustain, and they can still enjoy foods they like and one where they will see weight loss and be able to maintain it. Even when you have a bad day, and we all do, it should be easier to get back on track. So stop looking for that quick fix and focus on what really works and that’s healthy eating with a good plan.
Yes there are thousands of these so called diets out there and they are so convincing but you need to STOP looking and start focusing on the foods you are currently eating and get a better handle on it. STOP eating boxed processed foods, white sugar, white flour and grains, anything that has too many ingredients in it or ingredients you can’t even recognize or pronounce, these are all non-foods, really they are man-made chemically filled products. Why in the world would you put them in your body or your families?
What you need to eat is plenty of whole foods, lean proteins, lots of veggies, complex carbs and good fats. If you eat this way it will change your life, and I’m not saying you have to do it 100% of the time because that’s just not realistic right? Even I can’t do that and I’m a personal trainer, let’s face it I love to eat chocolate and cheesecake like anyone else but I do know when to say no. I focus on an 80/20 plan, I eat healthy 80% of the time and 20% of the time I enjoy myself. Cheat meals are okay once a week, go ahead and enjoy whatever you want, you may not feel so well after, because your body does react to the bad stuff when it is used to the good stuff but at least you will have satisfied your cravings.
So how do we tackle eating a healthy diet and not compromise your weight loss? Start learning healthy habits, you don’t have to jump in full force, if you can great, some people are like that and can do it but if you have trouble sticking to a plan start slow take it one step at a time. Start by journaling your current eating for about a week, then look at it and decide where you want to begin. Are you drinking enough water? If not start drinking at least a gallon a day, do you drink too many sodas? Cut back.
Here is a good way to begin by breaking it down into 8 Healthy Habits. Let’s start with the first two and see how you are doing with these, then next week I will be posting the next two.
Healthy Habit #1
Water- Pure and simple and I mean pure all natural water how more refreshing can that be. Did you know our bodies are made up of something like 75% water, so why would you deprive it of what it needs so much. This is what helps your body function, helps get nutrients where they need to go and flushes the toxins from your body. You’ll feel refreshed more energized and if you drink it cold your body will burn even more calories because it has to warm it up, how COOL is that?
How much you say? A good start would be at least a gallon of water a day!! Some people require more and also consider the time of the year and the activities you are doing. Work up to half your body weight in ounces and you are all set. Go ahead and had some lemon, cucumber or other fruit for a twist. You will begin feeling better pretty quickly with this one. Fill up a gallon jug and use a water bottle that at least 20oz and just refill. Now drink up, you can do this, start in the morning as soon as you get up, drink a full glass of water and then before and after each meal drink another one and then sip on your water bottle throughout the day before you know it that gallon will be gone.
Healthy Habit #2
Begin eating 5-6 meals a day spread out, I don’t mean huge meals either. If your body is fueled properly and often enough you won’t ever get to that starving feeling where you end up eating whatever you find and probably way too much. Start early and be sure to begin with high protein and carb meal in the morning to get your metabolism burning high for the rest of the day.
YES it still is the most important meal of the day if you haven’t figured that one out. Even if you aren’t hungry like so many people I meet, you need to eat something. A great start would be Advocare’s meal replacements shakes. They are great tasting and only 240 calories with 24 grams of protein and 24 grams of carbs and 50% of your daily calcium, pour it in, shake it up and drink it and go on your way. Take it to go if you are busy in the morning like so many of us. You only mix with water that’s it.
The rest of your meals should also consist of a complex carb and a protein, your carb could also be in the form of a veggie or fruit, so for example your snack can be almond butter and celery, fruit and cottage cheese, then for you meal you can have a big salad with some grilled chicken, light on the dressing. Veggies can be eaten throughout the day eat as much as you want because they are just plain yummy!!
Eating this way does take some planning and preparation so you have to decide and be honest how committed are you? It can be done and if you want it bad enough you will do what it takes to make it happen.
Work on these this week and I’ll be back to give you more healthy habits, post how you are doing and if you have any yummy recipes and tips you come up with that make your daily eating easier for you. Now let’s get healthy!!
Have an awesome week!!