Moving forward, we’ve talked about the triangle of good health—exercise, healthy heating, not smoking. I want to talk more specifically about healthy eating. It is a scientific fact that 97% of diets fail and most people not only gain all their weight back, but extra pounds. Years of yo-yo dieting like this can cause metabolic syndrome, which is a whole other issue that I’m not going to address now. In short, yo-yo dieting is really bad for your health.
What I want to express to you today is that changing your life and becoming healthier is a lifestyle change, not a diet. You can—or probably even have, already—throw money at fancy diet programs with meals sent to you by mail, or shakes, or even pills. But in order to effect real change, to be healthy, you need to commit to changing your whole life, permanently.
It is important to keep your eye on the prize—long term health, not short term appearance. You must involve every aspect of your life. It requires finding a plan that works for you and manage it every day—I personally am following a semi-Paleo diet of primarily meats, eggs, vegetables, fruit (before lunchtime), nuts and seeds. This has been very effective for me as the body processes protein very quickly and does not convert it to fat like it does simple carbs like sugar, corn syrup, honey, and so on. Complex carbs such as whole grains in oatmeal, pasta, and bread, potatoes, corn, and peas, are strictly off the menu for Paleo. Try it and see if it works for you. Everyone is different YMMV (your mileage may vary).
Additionally, nuts are a great healthy snack, particularly almonds as they are a natural appetite suppressant. They even come in different flavors now and the carbs don’t change too much between the flavors. Yes, they do contain fat; however, it is the good kind of fat and as a whole, almonds are very good for you. I highly recommend them for a quick, on-the-go snack. Keep them handy in your car, your gym bag, or in your desk at work and at home. Other nuts work well, also, except peanuts, which are actually a legume, which a complex carb like corn or peas.
I’m human, just like everyone else, and if I’m feeling too deprived it could develop into a full-on binge of inappropriate foods. On Thanksgiving—a small piece of pumpkin pie? Go ahead. Your birthday? Have that beer. Indulge once in a while. Don’t deprive yourself; just make sure that you are prepared for the consequences: eating carbs causes carb cravings. It takes about three days to detox from carbs/sugar, and during that time you may crave them. These are just things to keep in mind. We’re human, imperfect, and sometimes we just need that treat to keep our feelings of deprivation at bay and to feel like we’re fully enjoying life. Just don’t make it a habit.
There are some wonderful paleo desserts out there if you really want something but don’t want to go off track. For example, a friend is making a low carb (2.5 carbs per slice), high protein cheesecake. My friend reports back that it was simple to make and delicious with only 2.5 net carbs per slice. Here is a link to the cheesecake recipe. If you don’t cook, maybe someone you know could make it for you, or it could be fun learning something new.
There are a lot of lifestyle change eating programs available: Weight Watchers, Spark People, FitBit…and they all work….while you are practicing them. Most people fail when they stop following the program. That’s why this is a lifestyle change. If you want to be healthy, live longer, and meet the goals of your vision for yourself (your tipping point), you need to commit to a new normal. You cannot think of this as a diet, something you’ll do until I lose the weight. No. This is a permanent, life-long change. Everyone is different so you may have to try different things until you find one that works for you, makes you feel good, is good for you, and gives you the success at maintaining the healthy body that you deserve. The important thing is to make a commitment to it. You need to decide how you want to live your life every day. Do you want to be a slave to pills, doctors, and treatments? Or do you want to wake up in the morning, eager to start the day and ready to go? It’s just that simple. One. Thing. At. A. Time. You can do it.
Repeat after me: Just for today, I’m going to eat a healthy breakfast. Just for today, I’m going to have healthy snack. Just for today, I’m going to eat a healthy dinner. And like that. Within 30 days it will feel like a pair of comfortable shoes and you’ll do it with minimal effort. And it’s so worth it, because you are worth it. Are you ready to start? Lets do this!!
Here are some links to some great websites and a few videos you may find interesting. Next time I’m going to talk about creating a vision board.
Fit Bit A FitBit wristband will run you about $100-.