Good Sunday morning, everyone! I hope that the week was great and that you made good choices with your eating and fitness. I wanted to share with you some ideas that I have for making the transition from not-so-good eating to healthful eating pretty easy!
I love a challenging workout. I love to see how far I can push myself each day and I love to see the results afterwards. However, one thing that can derail the efforts put into any workout or program is eating! 80% of results come from what you put into your mouth. Here are some easy tips that can help you stay on track and feel the best you can from the inside out!
1. Make small changes: It's not realistic to think that one day you're going to wake up, throw out all the junk in your house, and eat clean 100% of the time (I don't know who could do that, ever. That's just not fun.). Instead of doing a complete overhaul, try swapping certain not great foods for some that are better. If you drink soda, try changing it to sparkling water. Instead of chips for a snack, have almonds. Instead of cake for dessert every night, make a fruit salad. Don't become overwhelmed and pressure yourself into thinking it's all or nothing. Starting small will make things easier, and pretty soon, you'll see that you've changed a lot of your habits and you don't even miss those old foods!
2. Check portion size: Portions are what kill most of us at every meal. When you go out to dinner, you're probably getting 2-3 times the size of what a portion should look like. Instead of eating the entire plate of food, put half in a to-go box as soon as you get the plate. You'll eat less, still feel full, and have leftovers for the next day! The same goes for cooking at home. You don't have to measure out everything you eat, but using measuring cups while you're cooking can help you from overeating. I think you'll be surprised at how much we really do eat at each meal!
3. Feel satisfied, not stuffed: Okay, we all know that feeling when we're eating something and it's just too much: stomach is stretched to the max, pants are way too tight, and it's just plain uncomfortable. Get used to eating to the point that you are satisfied, not full, at every meal. You will feel much better if you eat just enough to not be hungry and if you get hungry later, have a piece of fruit, a handful of nuts, or some air-popped popcorn. Some tips for not getting that "overstuffed" feeling: drink a glass of water before eating, take time to eat your food and really enjoy it instead of scarfing it down, and listen to your stomach, not your brain. Most of the time we're not really hungry, our brain is just telling us to keep eating. Crazy, huh? Make a conscious choice to stop eating when you no longer feel hungry.
4. Educate yourself about food choices: There are so many different types of diets (I hate that word) and foods out there: paleo, organic, keto, whole 30, etc. etc. etc. I mean, who even knows what all this stuff is?! You don't have to follow a specific plan or way of eating to make good choices with your food. Try to eat foods that are more nutrient-dense and contain healthy fats (avocado, nuts). They will make you feel fuller faster and will stave off hunger for longer periods of time. Choose lean proteins (ground turkey, chicken breast, pork tenderloin, top sirloin) instead of fattier cuts of meat. Go for whole wheat products instead of those made with white flour. Again, smaller changes over time can help you to stay on track and begin to enjoy the tastes of foods you may not have like before
5. Add more veggies and fruit to your meals: With every meal, I try to add at least one serving of vegetables and one serving of fruits. The great thing about these foods is that they are low in calories, but high in vitamins and can help to fill you up and satisfy cravings. Typically, one cup of vegetables or fruits is a serving, but the more the better! If you don't like raw or steamed vegetables, try sauteing them in a bit of olive oil or a stir fry. You can also bake vegetables quickly for a great side to any meal! Just season with a bit of salt, pepper, and olive oil, and you are good to go! Fresh fruit is a healthful addition to any meal and if you don't have fresh, you can buy frozen fruit so you always have it on hand. If you don't like eating fruits alone, you can add them to smoothies, yogurt, oatmeal, cereal, etc. Get creative with your fruits and vegetables until you find what you like!
6. Enjoy yourself: There is nothing worse than feeling deprived when you're eating. Healthful eating is not about starving yourself, nor making yourself feel guilty for eating what you want. Find the balance between healthful eating versus eating foods that are not as healthy. One or two treats a week is not going to undo all of your hard work. Have dessert every once in a while, have fries as a side instead of a salad, and go out to a nice dinner to treat yourself. Doing these things in moderation will help you feel satisfied with what you're eating and still keep your eating on track!
If you have any questions, want suggestions, or need help with getting your nutrition on track, I am here to help! Email me at fitteachkate@gmail.com anytime!
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