Section 1: Section 2: Section 3: Section 4: Section 5
Balancing Act - Issue 1: Section 4
4) WHAT TO EAT:
That is the question. For many, diet is probably the hardest part of change
(I know it was for me) as there can be a strong emotional attachment to
food. Diet can also be the most confusing thing about weight loss and yet
with diet counting for 80% of our results, we must be willing to learn and
willing to embrace this change. Here are my tips to getting started this
month;
Begin writing down everything you eat in that second notebook you bought.
Go to the bookstore and get a complete calorie and fat guide (I suggest
getting one that counts fiber, carbohydrates, and protein as well.) and
begin writing down what you eat and the amount of calories consumed.
Be aware of serving sizes as we tend to eat way past what a single serving
is Begin to trim down those servings. I purchased a food scale and
measuring tools just for this purpose. Eventually, you will be able to
eyeball a proper serving.
Also, note down in your food journal any patterns to your eating habits:
Why are you grabbing those cookies? Stressed? Waited to long between
meals? Didn't eat breakfast? This awareness will help you learn what your
behaviors, habits, and triggers are. Awareness is the first step to change.
After you have spent the first week of just becoming aware of your eating
habits (and are in the habit of writing down every morsel you take in)
start making small changes.
Clear out your cupboards of those tempting, sugary foods (or at least put
them on the highest shelf where they are out of sight and harder to reach.)
Eat breakfast everyday, replacing bread and cereal with eggs and fruit.
Add in more veggies and lean protein(such as turkey, salmon and egg whites)
to your lunch and dinner. By filling up on lean proteins, fruits and
veggies, you will slowly wean yourself off of starchy carbs such as pastries
and breads as well as simple sugars.
Start drinking an extra glass of water daily until you have worked up to at
least 8 glasses a day. Water is very important to weight loss as it not
only cleanses our bodies of toxins, but helps curb our appetites. Also,
the feeling of hunger can sometimes be the body just craving hydration. I
drink 2 glasses of water first thing in the morning and sip on a large
refillable bottle throughout the day. I also love adding lemon and the
herbal sweetener, Stevia to my water and although my daily coffee doesn't
count towards my water intake, my herbal teas do.
This should help get you started on a new way of eating. Next month, I
will get a little more specific about what to eat and when. For now just
start with these changes knowing it won't happen overnight. It took me two
years to change my eating habits, so don't be too hard on yourself.
Click here to continue to Section 5.
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