1. Quench our thirst first.
This one should be easy, but if it is not a habit sometimes it is overlooked. We get busy and go all day without drinking or eating anything and when we finally get a moment, those hunger signals from our bodies start to kick in. Most times we interpret those “hunger pains” as the need for food, when in fact they may be related to thirst.
Although, dry mouth and muscle cramps are most often associated with dehydration, sensations in our stomach can be an earlier sign of fluid cravings. By not hydrating throughout the day, we sabotage our “dieting” efforts because our metabolism slows drastically in a dehydrated state. Not only that, by not taking in enough fluids, we leave more room for higher calorie foods and snacks.
So, we should quench our thirst first by increasing fluid intake before meals and get a head start on that satisfying fullness, we get that tells us to STOP EATING.
2. Stop eating every meal like it’s our last.
This one may be more difficult. Especially if you enjoy food, like I do. But here is a tip that will make eating less more palatable (pun intended).
Tip: Never eat at an “all you can eat” buffet style restaurant. It is very difficult to look at all that deliciousness with no serving limits, knowing we are going to pay the same regardless of how much we consume. Do Not Do It! The drive home will be miserable with a loosened belt, a guilty conscience, and false promises about doing better next time.
3. Avoid comfort foods.
Do not turn to food for comfort. We tend to overeat when our mood is low, in an attempt to feel better. That first bite may help to a minute degree, but that feeling is going to be short lived. However, the expanding waistline could be there for years to come. During those trying times seek out alternatives to help lift and motivate such as exercise, time with friends or family or watching cat and dog videos on YouTube. Of course, for serious psychological or medical problems, seek professional advice.
4. Cut the fat but keep the favorites.
Do not cut out all favorite foods. Remember, these are lifestyle changes, not a temporary diet. We are going to have to eat like this FOREVER, so we must find a way to incorporate the things we love, with the things we need. Or else we will be gorging before the week is out, maybe even the day.
For an example of combining needs and wants for a lower calorie snack, I will choose one of my favorites: Peanuts and carrots. I love peanuts, but 30 pieces for 170 calories is not going to be very satisfying. And I like the crunchiness of carrots which is 35 calories for…well, a lot. So, I combine the saltiness of peanuts (not a suggestion just an example, watch your blood pressure), with the crunchiness of baby carrots. Voila, I get a delicious snack with half the guilt.
5. Fill our stomachs before filling our buggies.
Do not go shopping on an empty stomach. This could be disastrous. We have all been there, being so hungry that everything looks amazing especially the pastries. It is very difficult to say “no” in that situation. So, let’s not set ourselves up for failure and fill up our stomachs before we fill up our buggies.
6. Make a list and check it twice.
When it comes to shopping, know thyself. Impulse buying is fun in some cases, but it is a bad idea for someone trying to lose weight. If you cannot say “no” in the store, you are not going to be able to say “no” at home…when you are all alone…after a hard day at work…stomach growling…no one to hold you accountable except yourself. I am speaking from personal experience. Others may have more willpower than I do.
To counteract this behavior, make a list at home and stick to it in the store. Do not peruse the aisles. Like a soldier, get in and get out.
7. “Bring Balance to the” …plate?
Usually, I do not turn to Star Wars for sage advice. But in this case, it is fitting.
Remember, we are talking about lifestyle changes and not dieting. I personally do not recommend cutting out a food group and frankly, the thought is depressing.
I am aware carbohydrates have a bad rap, but not all carbs are bad. Complex carbs in small amounts are good for us and useful for energy expenditure. However, too much of a good thing can leave us unsatisfied and wanting more…and more. The key is to eat balanced meals with some protein (meat or legumes), a whole lot of vegetables (your choice; keep in mind potatoes and corn are carbs not vegetables) and a little bit of carbs (potatoes, rice or corn). This will be a delicious and filling meal.
8. Out of sight, out of mind.
Unfortunately, this one is going to be a team effort. So, the significant other and the kiddies are going to need to be on board for this ride. Do not make sweets easily accessible. If they are not in the house, we cannot eat them. Coming home from a hard, stressful day to be confronted with Sara Lee and Little Debby, is not a good idea when you are trying to institute meaningful life changes. And when it comes to calories, those ladies are generous. These types of foods should not be consumed daily, however, if we meet a goal for the week then one piece should be fine if we account for those calories. Meaning exercise a little bit more that day or consume more fluids. Remember calories in, calories out.
9. Get moving.
Exercise is key and there is no substitute. Thirty minutes a day for four or more days a week would be a start and then gradually moving up to 60 minutes per day for four or more days a week would be the end goal.
Walking is one of the best ways to accomplish this. There are so many benefits to regular exercise including improved metabolism, mood, diabetes prevention and cardiovascular risk reduction. If you are unable to walk, you can do many exercises and stretches from a sitting position.
If weather is an issue, march in place or do some chair aerobics in the comfort of your home while watching TV or listening to your favorite music. Just get moving.
If motivation is the problem, look within and find that motivation. For example, I am exhausted when I get home from a long day. The thought of exercising is a drag even though I know after I do it, I feel so much better.
I must warm myself up to the idea of exercising. Every evening I get home, I do not think about the whole process of exercising. I just get on my running clothes and shoes, pop in my ear buds and go through my play list and start listening to a song with a good beat. Before I know it, I am dancing as I stretch. Now I am motivated and can start my walk/run routine. It does not matter what method you use, get moving and keep moving.
It took me time to get to this place of healthy living. I hope to help others with my shared experience. Thank you for reading.
TiPPs
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