Nutrition and Fitness - How to Fall Back in Love With Yourself
We're rapidly approaching the New Year and, more importantly, the dreaded resolution season.
Most people start the year off with well-intentioned resolutions backed by hopes, dreams, and nothing substantial that will get them there.
Now I'm not about to tell you how to set goals and then break them down into action steps so on and so forth.
I'm sure you have heard it all before! Yes goal setting is important, but no amount of goal setting and strategizing is going to help you finally stick with your healthy lifestyle program if you don't like the food you're eating and can't stick to the workout plan you've chosen! Does this mean give up? Or to decide that you are destined to be a yo-yo dieter and continue to watch the numbers on the scale go up year after year? Absolutely not.
You need to stop going to extremes and simply change your relationship with food and exercise.
Food is designed to provide our bodies with energy; it just so happens that it is also delicious! Instead of crash dieting and restricting yourself from eating your favorite dishes, I suggest learning to cook them yourself and making smart substitutions that either A: increase the nutritional value of that dish or B: lowers the calories per serving without compromising the taste and satisfaction.
Imagine if you could eat the same amount and types of food that you do now, but gradually lose weight at the same time simply because there are less calories in each item.
For example, I love apple cobbler but now that I make it with zero calorie erythritol it has almost 70 calories less per serving than when I make it with sugar.
That is step one: substitute lower calorie ingredients into your favorite recipes.
Then find lower calorie foods that are just as satisfying as your favorites and eat them more often than your high calorie favorites.
That is step two: substitute lower calorie dishes in place of similar high calorie dishes.
Once you're comfortable with the first 2 steps, you can turn your attention to portion sizes and try to eat more fiber, more protein, less fat, and less carbs.
Most "experts" tell you to reduce all of your portion sizes, but this will leave you feeling unsatisfied because your stomach is used to a certain volume of food.
So increase your vegetable portion size to stay full.
In regards to exercise, Move More! If you love lifting weights at the gym then awesome! If not, find activities you enjoy and schedule them in whether it's walking, kayaking, or throwing a Frisbee with your dog.
If you have a desk job, take a 5 min stroll every hour and stand while talking on the phone or reading reports.
Every little bit counts! Imagine how many extra calories burned can pile up by next December! Let's start the decade off right with small lifestyle changes that will add up to massive health benefits!
Most people start the year off with well-intentioned resolutions backed by hopes, dreams, and nothing substantial that will get them there.
Now I'm not about to tell you how to set goals and then break them down into action steps so on and so forth.
I'm sure you have heard it all before! Yes goal setting is important, but no amount of goal setting and strategizing is going to help you finally stick with your healthy lifestyle program if you don't like the food you're eating and can't stick to the workout plan you've chosen! Does this mean give up? Or to decide that you are destined to be a yo-yo dieter and continue to watch the numbers on the scale go up year after year? Absolutely not.
You need to stop going to extremes and simply change your relationship with food and exercise.
Food is designed to provide our bodies with energy; it just so happens that it is also delicious! Instead of crash dieting and restricting yourself from eating your favorite dishes, I suggest learning to cook them yourself and making smart substitutions that either A: increase the nutritional value of that dish or B: lowers the calories per serving without compromising the taste and satisfaction.
Imagine if you could eat the same amount and types of food that you do now, but gradually lose weight at the same time simply because there are less calories in each item.
For example, I love apple cobbler but now that I make it with zero calorie erythritol it has almost 70 calories less per serving than when I make it with sugar.
That is step one: substitute lower calorie ingredients into your favorite recipes.
Then find lower calorie foods that are just as satisfying as your favorites and eat them more often than your high calorie favorites.
That is step two: substitute lower calorie dishes in place of similar high calorie dishes.
Once you're comfortable with the first 2 steps, you can turn your attention to portion sizes and try to eat more fiber, more protein, less fat, and less carbs.
Most "experts" tell you to reduce all of your portion sizes, but this will leave you feeling unsatisfied because your stomach is used to a certain volume of food.
So increase your vegetable portion size to stay full.
In regards to exercise, Move More! If you love lifting weights at the gym then awesome! If not, find activities you enjoy and schedule them in whether it's walking, kayaking, or throwing a Frisbee with your dog.
If you have a desk job, take a 5 min stroll every hour and stand while talking on the phone or reading reports.
Every little bit counts! Imagine how many extra calories burned can pile up by next December! Let's start the decade off right with small lifestyle changes that will add up to massive health benefits!
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