Nutrition: Phasing out poor eating habits

Photo credit: alsfitness

What we eat is probably responsible for 80% of the results we seek from a new wellness program. How do I know this? Because I've done it all and tried it both with and without paying attention to what I eat and no matter how hard I workout, if I don't eat to fuel my body the changes will be minimal, I will experience fatigue, and I will give up exercising all together... and my family will hate me. OK maybe not hate but they will be unhappy.

You've seen the ads in magazines and online everywhere "eat all you want and still lose weight!" or "you don't have to exercise or change the way you eat to lose weight!" Seriously? I can eat buffet-style everyday, sit on my widening behind, moving nothing but my thumb and still get that awesome six pack as long as I attach the ab belt that will do all the work for me? I can do that? Will I get a good cardiovascular workout too? NOT!!

So to kick start my week I will take a look at my nutrition and make subtle changes where needed. No overhauling the entire food intake because otherwise I will cheat and it will all go out the window in less then a week. Guaranteed! Yeah, been there done that too. I remember once or maybe 10 times, not sure, but I would be determined to follow a specific diet precisely as it was written and yes I lost a few pounds but I was not a happy camper. I was irritated, craved everything I took away cold turkey and in the end I gave it all up. Oh yes, those few pounds came right back. They knew exactly where they were before-- it's fat with memory.

So to avoid this issue I realized that the best way to change my nutritional intake is to take small steps; to make small changes one meal at a time, then one day at a time, etc. I just don't have time sit around following someone else's idea of a good-for-me breakfast. I have to be able to think for myself and I have to learn to make good selections based on what I have on hand and what I could afford to buy AND what my family will/can eat.  

In an earlier post I mentioned taking stock of the pantry and refrigerator. Read those food labels so you know exactly what's going in your body. Again, not suggesting you toss the food you already have but begin to phase out the bad with some similar good stuff. If you have Frosted Flakes, next time buy Special K and mix the two. You might find that Special K by itself is not so bad, it really isn't but it has less sugar than Frosted Flakes. Later you can go for one of the Kashi brands of cereal which are loaded with fiber and protein. Mix that with your current cereal and phase out to use only the good-for-you cereal. Some can make the switch without looking back. I did and I'm happy to say that I love my Kashi Crunch with Vanilla Soy milk and Raspberries. It's filling and very delicious.

Anyway, for those of you who become anxious at the idea of giving up favorite foods I say, learn to phase out what you currently eat with a healthier version. Learn to mix things up, add a bit of 'health' to every meal by adding fresh or frozen fruits or vegetables. Spice up your meals with salt-free spices, nuts, olive oil and lemon juice. Drink sparkling water mixed with Crystal Light instead of soda.  

By the way, If you are a soda drinker with an addiction to die for (pun intended) it is extremely important that you eliminate the drink from your diet all together. Again, if giving up completely just brings a wave of anxiety then start by drinking less and replacing the ones you don't drink with a bottle of water. Believe me, your body will thank you!!

I have to add that switching to low fat or fat free or less sugar isn't always the solution. Personally speaking, if I know something is low fat I am more likely to eat more of it. Kind of defeats the whole purpose of making dietary changes doesn't it.

For best results I recommend making subtle changes one meal at a time; phasing out of a bad habit or food item slowly; and reading nutrition labels so that you can make educated decisions about your nutrition. It is the first and most important step of any wellness program.

Remember, there are no magic pills or potions, there is no way you can become healthy without some form of physical activity combined with good nutrition, No Way!! Besides, it's way more fun to go outside and play tag with the kids then to sit around watching life pass you by -- so let's get to it!! 

What meal or part of a meal are you changing this week? My answer - no more sugar in my morning coffee!

Stay Well,

Comments

[Fitness Surfer]

I'm cutting back my chocolate and caffeine. I enjoyed way too many goodies over the holidays and my body is use to having daily caffeine/sugar. I'm just slowly cutting it back down to healthy.

[health information]

Sooner most people are going into a good and healthy eating habit.

[Truck Driving Schools in Michigan]

I recently switched to an all organic diet and cut out caffeine. Im waiting on results we will see how it works!

<3 Lisa Anne

[Dietary Supplements India]

I am working out since last 8 years to keep my body feet and i am successful in doing that but now wants to build more muscles so going to buy protein supplements... is it right way to build muscle or should i strict with my normal diet.