Are you more of a couch potato than an athlete?
When you want to make adjustments
in your life, especially in regard to activity and healthy eating you can't
expect to be a health ninja overnight. This is where most people fail, trying
to change too much at once and not being realistic about their lifestyles and
time frames for goal setting. This will only lead you to fall harder when you
give in to temptation because you are restricting yourself in so many ways.
The trick to pursuing a healthy
lifestyle long term is to make small changes, maybe one at a time that will
stick. See some examples below of how you can take your weaknesses and improve slowly.
If your goal is to get active,
start small...
Bad: Ditching the gym to watch TV or go for drinks
Better: Walk to work, go for a walk after work, do
some stretching in front of the TV or lace up for 20minutes
Best: Schedule time in your day for activity such
as the gym, yoga, running (whatever you are in to- don't do something you hate,
you won't stick with it).
If it's your diet that needs an
overhaul, consider where you are weakest.
Breakfast? Snacking? Take out? Drinking too much?
Breakfast
Bad: Coffee shop muffins or scones, Corn Pops, Cheerios, Special K..or skipping it
all together
Better: Whole grain cereal (where sugar is NOT one
of the top 5 ingredients). Try Kashi or Shredded wheat and add some fruit or
stevia
Best: Oatmeal with fruit, a protein
smoothie or an Omelet (try adding a scoop of protein powder in your
oatmeal)
Snacking
Don't trust your will power. If
it is in the house, you will eventually eat it. Clean out your cupboards of
crackers, chips, cookies, and refined cereals...eventually they will find you
when you are weak and vulnerable. (I know that my weakness is cereal and
natural peanut butter, even they healthiest kind- I will over eat. It is not
allowed in the house)
Bad: Chips-Ruffles, Miss Vickie’s, Doritos, Old El
Paso...
Better: Cracker chips such as Special K brand, Pop chips,
Baked Lays or mini Quaker rice cakes
Best: Air popped popcorn or veggies and hummus
Ordering Take out
Bad: McDonald's, Wendy's, Pizza, Sushi with deep
fried tempura, Chinese food...you know the culprit...
Better: Thin crust whole wheat pizza w/ easy
cheese, Subway or Quiznos
Best: Pita Pit, sushi without the mayo or tempura
or hit the salad bar and load up on whole grains, veggies and lean protein or learn how to cook!
If it's a sweet tooth
that creeps up on you...
Bad: Ice cream or processed treats, candy
Better: Frozen yogurt or calorie portioned sizes
Best: Fruit and dark chocolate or dried fruit and Greek
yogurt
For a sweet tooth, try and drink
something like a coffee or tea or have a piece of gum first, then re-evaluate
the craving. I always keep flavoured gum or mints for after meals.
*My go to is a scoop of
unsweetened cocoa powder & 1 stevia on top of frozen raspberries and
cherries with 1/4 cup of oats. I microwave for 1 minute and it's chocolaty and
satisfying for about 100 calories!
Making little changes to what you
put in your body and slowly working towards a goal will actually
get you there faster than if you were to expect yourself to be a salad
munching, organic loving fitness junkie by tomorrow. So consider what your vice
is and make a plan to progressively improve it and eventually walk away from it for good.
Once you start consistently
treating your body better you will start craving food that makes you feel good
and not want to sacrifice all your hard work.
Give it time, you'll get there.
Take little steps and I promise
it gets easier, the last thing you'll want to eat when you feel amazing is something
that will bring you down.
If you already feel like you have
this in check then up your intensity and challenge yourself.
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