Obviously with losing weight, EVERYONE has to start somewhere. Some don't even start because they say they don't like to exercise or have time, people seem to think its all about working out. But the truth is its WAY more than 80% about your NUTRITION!!!!
Some people start with trying to figure it out on their own, but when most people try to "do it on their own" It just does NOT work. They start out saying they want to lose weight, or maybe just be healthier, so they decide they need to go on a "DIET" The problem with "dieting" is that the well known definition of diet is placing limitation on the amount a person eats for reducing weight. LIMITATION?? WHOA! I think its just human nature that when we are told we can't do something we just want to do it anyway. Like when you were a kid and your parents told you not to do something and you did it anyway!! How about instead of looking at what we CAN'T eat, how about we focus on what we CAN?? Just makes eating healthy sound more bearable. ha ha.
OK so back to people that try to do it on their own. This has several meanings. They could be trying to figure out what they should be eating. And maybe they are just going by what "sounds" healthy. I can tell you after working in the restaurant industry for 10 years, the things that sound healthy, are sometimes the most unhealthy on the menu! These people are the ones that are also more likely to end up gaining more because they are unaware of what they are actually putting into their bodies. Then there are the people that are "dieting" that may actually be eating healthy, but they are truly doing it on their own, because they do not have a support system to back up their eating choices. I think this happens alot to Moms. They want to eat healthy but their husband and kids can eat whatever they want. So then the moms just feel miserable because they are so limited compared to how the rest of the family is eating. How do we change this? Well first of all Do NOT DIET! You have to change your LIFESTYLE. This means your attitudes and habits that constitute a mode of living. Things you do daily like eating is part of your lifestyle. This does not mean you have to deny yourself things you like. Here is how I changed my eating over the past 2 years, Yes I am Single, so changing my eating in some ways was probably easier, but eating dinner alone, can be just as hard as eating in front of people. My trainer that I had gotten in 2009 got me on the right path, and my coaches that I have now in Crossfit have also helped me and held me accountable so that I can stay motivated toward my goals.
When you first start out on your new eating lifestyle, you may face some temptations to eat those things that should not be part of your lifestyle. Cake or pie for example, should not be part of your lifestyle. Although on special occasions it is perfectly ok to indulge.
Keeping a food journal is a great way to stay on track until you get in a good routine of knowing what to eat and a schedule of when you eat. I write down the time and what I ate. You can even write down how much water you are drinking or times you took your vitamins etc. If you are writing down everything you are eating, you are less likely to eat that piece of cake, because you won't want to write down that you ate it.
As far as the things you like, make these simple changes-- Read the ingredients label if you are going to buy packaged foods. Avoid anything with High Fructose Corn syrup(some cereals, ketchup, chocolate milk are just a few things I've seen that use this) Stay away from Anything that says "enriched" or "bleached" such as enriched flour in bread and pastas. Stick with WHOLE GRAINS. And also buy things with out preservatives(nitrates and nitrites these are cancer causing). Deli meat is something usually has them. Like I said. Read the labels.
The ratio of what you eat. Basically 40% should be carbohydrates, 30% protein, and 30% fat(dietary fat such as avocado, almonds or olive oil) Eating in these ratios will keep your insulin levels level, and eating small snacks in between meals will keep you from getting lethargic late in the afternoon.
I don't want to give too much info about changing your eating lifestyle. It can be overwhelming!! My next post will include the rest of how I changed MY eating lifestyle. (Actually its way past my bed time so that's why this post is to be continued)
Here is some homework for you... so you can get a little more understanding. Google these terms.
There will be a test! just kidding. These are just great terms to know. if you have time to look.
Anabolic State
Catabolic State
Metabolism
Casein Protein
Whey Protein
Unsaturated Fat
Saturated Fat
Complex Carbohydrate
Simple Carbohydrate
High Glycemic Index
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