As we count down the last days of the year and head into 2018 many will be assessing their plans and goals for the new year ahead.
Trips, appointments, school activities, family gatherings, holidays etc will all take space on our planners.
Others will be factoring in goals of weight loss and moves towards eating better. My last post was tips on getting started with an exercise program… you can find it here….https://sassyfitnesschick.com/2017/12/19/tips-for-a-fit-2018/
I wanted to include some tips on eating and nutrition but for the sake of not turning it into another War and Peace novel I decided to make it more of a two part item 😛
Food can be such a struggle for so many.
How much to eat, what to eat, when to eat. Eat when you’re hungry, eat when you’re not. Eat for reasons unknown to you.
These behaviors left alone can lead to unwanted pounds and unwanted health problems associated with being over weight. So many people want to change and make improvements but aren’t sure where to start or what to do. They feel like they have to give up everything they love and everything that’s good and be in this restricted zone of deprivation and no fun.
That mentality will certainly not lead to long term success in your weight loss endeavors. If you’ve followed me then you know I’m anti-diet mentality and anti-deprivation believing people will be far more successful knowing they can include foods they enjoy and still lose weight. I believe building new habits and behaviors with food is what leads to life long success and sustainability. Building new habits doesn’t happen over night, but with persistency and keeping at it, those habits will stick and become second nature to you.
In fact, I was delighted to come across a book a few years ago that was pretty much what I had done to lose weight and keep it off. It was all about habits and behaviors and I literally devoured it.
When I talk with people the book Lean Habits For Weight Loss is what I always recommend. It offers sane, practical and sustainable advice for life long weight loss. I wrote a review on the book which you can find here…… https://sassyfitnesschick.com/2015/10/07/lean-habits-for-weight-loss-book-review/
on a side note, the author is releasing a paperback version on the 26th of this month and asked me if I’d write another review for her 🙂 I guess she thought I did a decent job on the first to ask me to write one for the new book and I’m thrilled.
You can be watching for my review on it later on.
But I digress….
Like exercise, the decision to lose weight has to be yours and yours alone. Once you make the choice to do it then you need to become proactive in doing things to make it happen.
No one will do it for you. No one will control what goes in your mouth or how much you eat but you.
But you’ve got this.. you can do it.
ok, I’m ready to start. Now what?
Don’t start by eating all the junky food in your pantry to “get rid of it”. Don’t start by cutting out everything you love or that is tasty to you and eating celery. I mean.. you CAN eat celery it’s really good for you and one of those “zero” calorie foods but.. well.. you get what I mean 😉
Don’t start by so severely restricting your calories that you are constantly hungry and thinking of your next meal.
These are frequent “techniques” I see to many people employee in their quest to lose weight, techniques that quickly fail them.
You can do this instead…
Practice listening to your body and learn to eat when you’re hungry and stop when you are feeling satisfied. This may take some practice as your eyes and mouth will want more and you’ve most likely trained yourself that way. Eat slowly and learn to savor your food this gives you time to realize that you are satisfied with most likely, less food.
At the start don’t focus so much on what you’re eating as when you eat and how much you eat.
As you move through those first few weeks you can consider your food choices and begin to think of what you might let go of, or opt to make a better healthier exchange on.
The food you eat.
Hey we’re all adults here, right? That being said we all have that level of responsibility for what we eat and drink. If you toss down a dozen Christmas cookies in a sitting, well, you might reconsider that. If you’ve learned to have a couple and savor them, you’re on a good track.
The foods we consume come down to what we find tasty and how we’ve trained ourselves to eat.
Yes. I said trained yourself.
We have all trained ourselves in our eating behaviors and food choices. That being said.. you can retrain yourself to eat better or eat less or make better choices.
Will it take time, yes. Will you get it down in a couple weeks? No. Can you be successful doing it? Absolutely.
Remember I told you at the beginning, it all comes down to you and what you want.
If you want to change, you will.
What do I eat?
I’m not going to tell you how to eat or what to eat. I will say making choices that involve healthy and nutritious foods will always be in your best interest. Foods that have minimal ingredients are best, the majority of the time, if you can.
If your daily diet consists of more processed, fast food or sugary/salty foods you might want to reconsider what you are eating.
You should work to building meals rich with veggies and fruits and healthy carbs with a good dose of protein.
Let’s face it… 400 calories of fast food vs. 400 calories of veggies and healthy food equals a lot more food to eat AND its better for your health. The more food choices you make that are nutrient dense means you can eat more and stay full longer.
Even though people largely believe they don’t over estimate food portions, they usually do. Be aware of what true serving sizes are and aim to stay in that perimeter.
Know what you’re eating. Look at labels and the contents of the product if you are unsure.
Make a list of what you eat to keep track of your food, at least for a few weeks. Be honest. No one will see it but you but and it can make you aware of what you eat, when you eat and how much. This could also give you some clues to behaviors with food you might need to deal with
Focus on small changes.
It’s those small daily things we do each day that add up. It’s easy to dismiss choices we make and think it doesn’t matter, but when we are attentive to our movement and what we eat those choices will lead to success.
Also, when you focus on small improvements it really doesn’t seem difficult to work on the goals that have been set. Eating a bit less, swapping a sugary drink for one with less or no sugar, passing by the fast food restaurant, having a small dessert over a full size, roasting instead of frying, learning to eat more fruits and veggies, are all examples of small ways to make changes.
One bad day isn’t the end of the world.
We’ve all done it. We’ve all had days where we know we ate more than we needed. Meh. It happens. The key to your success is not throwing in the towel from one bad day and reverting to your old habits and behaviors. Simply hit the reset button and get right back at it.
Stay positive in how you view yourself, and stay focused on what you are wanting to achieve.
Ask yourself the hard questions… is food more important than… ( whatever you are hoping to achieve)
There will be up’s and down’s in this process. The most important part to being successful is an unwillingness to quit or give up.
Stay the course and before you know it, you’ll be looking back at how far you’ve come.
Do you have any tips or tricks for weight loss that have worked for you ?