Did you know that there’s a pill you can take before bed that shrinks your waist by a few inches before morning? No? Well, that’s because it doesn’t exist (yet, anyway). Losing weight and keeping it off takes work. The equation is simple, but the process isn’t always easy.
Healthy Eating + Exercise = A Healthier You
I used to think that I could work out 3-5 days a week and keep eating crap. Then, when I didn’t see any movement on the scale I would get discouraged and give up. That’s the cycle most of us fall into. One day of bad eating or a missed workout isn’t going to do damage, but if it becomes a habit, it will. Like so, one good day of working out and eating clean won’t produce change. It’s like Darren Hardy describes in his book The Compound Effect, small movements or actions over time will add up.
Make Healthy Choices
I love pizza and wish I could eat it every day. I still enjoy it, but in moderation. Instead of four slices, I’ll have 1-2 (depending on the size) with a side salad. Eat lean protein, healthy fat, good carbs, veggies, and minimal fruit. I don’t follow a specific diet or base my daily meals off the food pyramid. I’m mostly paleo, like the idea of the Whole30 plate structure, severely limit processed junk, and use portion control containers to make sure I’m not overdoing it. I don’t recommend one eating program over the next – I think you should do what’s right for your body and your lifestyle. I will say that I’m totally against smoking and any other unhealthy habits that cause bodily harm. Do yourself a favor and keep it clean!
Know Your Triggers
Are there foods that you love so much that you just can’t stop eating them once you get started? I feel that way about sour patch kids (a processed food exception!), kettle corn, and black cherries, to name a few. You might be thinking, “Whoa, wait a minute, cherries are healthy.” And they are – in moderation. But they are a food with no breaks for me, which means I can easily eat a full bag. And that can pack in over 300 calories, 52 grams of sugar, and 76 carbohydrates. Even though they are rich in vitamins and minerals, natural foods can be dangerous too. When possible, I do best when I limit trigger foods, because I know I really can’t get away with eating just one.
It takes about 20 minutes for us to feel full (unless you’re me because I have the stomach of a dog and can eat for days. Second dinner, anyone?) Sit down to eat and chew slowly. It’s not a race and you don’t have to be the first one finished.
Eat The Correct Portions
When you go out to eat, your meal is generally not just one portion. That’s why most of us end up taking the leftovers home for another time. When you prepare and serve your own food, stick to the recommended serving sizes on the packaging. It really does make a world of difference because the serving sizes are usually much less than we would expect.
Stop Eating When You’re Full
Remember when your mom used to make you clean your plate? Well, you’re not 6 anymore. Don’t feel guilty about stopping when you’re full. You don’t have to toss the food – save it for the next day’s lunch.
Burn More Calories Than You Consume
I don’t advocate counting calories, because 150 calories of ice cream and 150 of grilled chicken will NOT get you the same results. So, sometimes it’s pointless. But I recently started plugging my daily meals and snacks into my Fitbit App and man was I stunned. Maybe horrified is a better word. What I thought was a a relatively healthy breakfast – lemon poppy seed muffin and a strawberry sunshine smoothie – turned into an 810 calorie breakfast. I think my reaction was “Holy Shit.” I didn’t count my calories for about a month after that experience. And then I decided to change how I was eating. Muffins = not good for me because they are loaded with carbs and sugar and don’t keep me full. My daily intake now is about 1,200 calories of predominately paleo (and healthy) foods. See what works for your body and run with it.
I can’t say it enough. I even wrote a post about it last year. Water is good for everything – your skin, muscle soreness and recovery, your kidneys, the list goes on. Get a water bottle you like and drink up. I really like my Healthy Human water bottle because it keeps my water cold for hours and even overnight.
Move Your Body
When you have a desk job, it isn’t always easy to get moving. I typically get 9,000-11,000 steps in per day, but I’m always on the move (I’ll save that for another post). You can easily add a few steps by walking to the break room to refill your water bottle or taking a trip to the farthest bathroom. When driving to a destination, don’t wait for a front row spot to open up. Park at a distance and take a leisurely stroll. Window shop!
Find A Workout You Love*
I used to hate working out. I don’t enjoy anything that causes me to be in pain – like bikini waxes (*shudders*). I stumbled upon a dance workout that is super fun and I love it! It’s good to mix it up and include cardio, weight lifting, yoga, HIIT, and others. You want to be motivated enough to workout at least 5 days a week. If one program doesn’t work, try another, and keep trying until you find your fit.
Ditch The Scale
I’m serious. I weigh more now than I did in college, but I’m in better shape. Remember that muscle weighs more than fat. Focus on the non-scale victories. Do your pants fit better? Can you see that definition in your arms? Are you sleeping better? Do you have fewer cravings? The list of benefits goes on and on.
Reward Yourself, But Not With Food
I used to let myself have ice cream or candy after a workout because I thought I deserved it. Now that sounds completely ridiculous to me. Today I prefer a sudsy shower or bubbly bath. You shower every day after your workout (I would hope!), so why not make it something to really look forward to? I have sugar scrubs, rich lathers, and a nice cream to put on after. I save the baths for when my muscles are sore and drop in a bath bomb, some Epsom salts, or a scented bubble bar. Candles are a nice touch too!
To recap, there is no special pill, miracle cream, or pixie dust that will make you a size 2. It just takes consistency, persistence, motivation, and willpower. Keep it up and you’ll see results before you know it.
*Visit teambeachbody.com/KPfitMiss for more information on workout programs, to sign up for Beachbody On Demand, and to request me as your FREE coach!