Ok … The new “diet” I will start tomorrow… ( As your reaching into the potato chip bag) HEHE!!
How many times have you heard this from a friend or said this to someone ? Most of the time when you begin a new “structured” eating program, it leaves you feeling deprived and well craving everything in sight. You are more likely to go OFF THE DEEP END, if you tend to restrict yourself for a long period of time at a very low calorie level. You just start to see some progress then, BOOM you are now staring inside the the empty ice cream container wondering where you went wrong.
The key to lasting change and progress is actually breaking this cycle. In the end, the best thing you can do is find a strategy that actually works for you.
Here are five great tips to get you started.
– To be successful you need to find and do a plan that works for YOU and only you. Some people, like me, enjoy routine. I can eat the same thing every day at the same time and not get bored. Others want more freedom and variety in the foods they eat. If you choose a plan that requires a lot of food prep, but you hate to cook, then it is very likely that you will stick to it. Likewise, if your diet is very restrictive and you get bored easily, you may end up frustrated and unable to fully enjoy your social life and start yo-yo eating. Find something that you can stick with LONG term. Use friends for support and have a plan for when you stagger off the path!
-Be VERY realistic with your goals. It will take time, dedication, and mental strength. Don’t expect yourself to be perfect, instead focus on the process. If you’re expecting perfection then you’re setting yourself up for failure because we are all human and we all have off days. What’s worse, you’ll be more likely to abandon your plan all together at the very first sight of a cheat meal.Rather than being hard on yourself, take pride in the fact that you are trying and making progress. Recognize your mistakes and their cause, learn from them, and then take the time to allow these new habits to set in. Your journey is unique to you and you need to let your body adjust and adapt to the new healthy lifestyle.
-Are you REALLY hungry or just bored? Why do we do this? You just ate and 5 minutes later you are in the fridge and looking for more. Are you actually still hungry, or maybe it’s that your just bored or stressed? When you take the time to eat, try allowing yourself to feel full. Take a seat and try to focus on the fact that you are eating. Not only does the body need to know it is becoming full, but the mind needs this as well. You need to train your body to know and learn the difference between hunger and emotions.
-A plate of healthy and clean foods has more VOLUME than eating sugars and sweets. One of the most common mistakes I see when people decide to begin a weight loss journey is choosing foods that leave them hungry and unsatisfied, thus making them more likely to over-indulge.Take a moment and think about the food choices you are making. One BIG example is eating a protein bar which seems like a good choice for a small meal, right? However, for the same amount of calories, fat, carbs, and protein you could be eating an entire meal! That’s why many bars are called “meal replacements.” THINK about this ! A quest bar has the same macro-nutrients as scrambled egg beaters, fruit salad, and avocado. All of that weighs about 450g, compared to a quest bar that is only 60g in weight. No one wants fo be hungry. So, load up on foods that are not as dense in calories or macros.
Some great examples are:
- Vegetables: peppers, cucumber, tomatoes, celery, onions, zucchini, egg plant.
- Fruit: berries, cantaloupe, honey dew, watermelon, mango.
- Lean meat: sirloin tip, lean ground beef, turkey, chicken, bison.
-Progress is not just a number on the scale. Make tangible goals IN and OUT of the gym. Do you thrive off of hitting a PR? It’s just as important to keep a journal for the gym as well as food and your life/emotions.
The below are some ways you can measure progress:
- Body Weight
- Body Composition ( take photos bi-weekly)
- Measurements
- Mood and Energy and Consistency
By using these ideas you can start to reach a more motivating place in your own fitness journey! Remember it’s always a work in progress and not going to just be an over night fix !