Let’s talk about diets. Whether it be Keto, Atkins, or the South Beach Diet, etc., my stance is always the same.
Everyone wants a quick fix when it comes to weight-loss. Diets simply address that desire. Regardless of the one you choose, diets are not healthy, realistic or sustainable. By diet I mean, the commercially marketed kind that promise the world, but deliver very little.
If you’ve recently adopted one, you may have found that you were pumped to get started, and you may be seeing immediate results. But, did you plateau? Did you find it hard to stick with over time? Did you gain weight after you discontinued the plan? There is a reason most people don’t stay on a diet after they reach their weight-loss goal.
I have yet to see a popular diet fad stick. I don’t care if they claim to be “backed by science” or not. Unfortunately, there is no shortcut that will take the place of hard work. Diets win over consistency because many people give up on their goal, or forget why they started in the first place. In general, People don’t like to wait on anything, including- latte’s, parking, Uber or…weight-loss.
Instead of wasting endless hours and time on a new diet trend, implement positive changes that will produce long-term result. Here are six things, that you can start doing today, that will jump start your wellness journey.
Start a journal. Snag one at Marshall’s or TJMaxx. Some even have motivational quotes or mantras on them (which I love). Track your intake for a week. By intake I mean food and drink. You will also want to track your output, meaning any activity that you do that is out of the ordinary for you. After your first week, look at your log. Really look at it. This is a great way to see where you can address bad habits and make small changes.
For example, if you love wine (like I do), you may notice that you have 2-3 glasses of wine 4-5 days a week OR maybe you like regular coke and you have 2-3 per day. Either way, this is an easy place to make a small change. Don’t eliminate it, just decrease your intake. Allow yourself to “wine” down just 2-3 days per week, instead of 4-5 – OR change your coke consumption to 1 per day instead of 2-3.
Committing to small changes like these every week, whether it’s decreasing your intake on certain splurges, increasing your intake of healthier options or simply just adding an activity to your day, will add up to big permanent changes!
Move. Get active. No, I don’t mean go sign up for one of those hour long boxing classes with strobe lights, or take up training for a marathon (unless of course you want to!) I mean, take a walk, ride your bike or pop in a Yoga class. Take the stairs at work or park further from the front door of your office. The point is to get your heart pumping and your blood moving. You decide how!
Eat in. Eat out less, grocery shop more. If you eat out multiple times per week, commit to treating yourself to one lunch and one dinner out per week. Not only will this help your waistline, but it will help your wallet. I don’t love to cook, but I do love finding new recipes to shake up my weekly regimen. I generally eat out on Saturday or Sunday. Midweek, I pick my favorite day, where I usually need a pick-me-up and I visit my favorite local restaurant.
Eat Protein. Start incorporating protein sources into your diet. Pair a protein source with a carb source or a fat source. Your body needs carbs, fats and proteins for various reasons. Eating a salad for lunch, or fruit and nuts for a snack will not only leave you feeling hungry within an hour, but you will want to splurge on something more satisfying later.
Limit the liquor. By liquor, I mean alcohol – I just couldn’t think of anything that rhymed. I made mention of it earlier, but if you traditionally have a few after work, that is an easy way to pack in more empty calories (and pack on the pounds). Your body metabolizes alcohol differently than it does food, and too much can really impact your metabolism. The goal, as we age, is to protect your metabolism, and keep it from slowing down, as it so naturally does. Not to mention, when we drink, we tend to eat a little more carelessly.
Again, I am not saying, stop drinking – I am saying, limit or decrease the amount that you take in and/or the frequency that you splurge on it. Give yourself a glass a couple times a weekllow it to be a treat, something that you look forward to. It’s much more fun that way!
Hire a coach (if it’s in the budget). A coach can be tremendously helpful in any weight-loss or wellness journey. They can provide knowledge and guidance both on diet and exercise. I will often provide specific macros to my clients, or I help them manage their fitness journal. I work with them daily regarding choices and often provide alternative options that are equally as satisfying, but not as detrimental to their overall health (and goals). Having a dialogue with someone else who can help guide you and hold you accountable, may be all you need to develop better habits and keep them! A coach will help you understand your own goals, help you set reminders and find what works for you. We are all different, not one individual has the same needs as another – and every wellness journey should be treated as unique.
Most of the time we adopt a diet because we are tired of feeling tired, we are tired of feeling insecure or we are faced with a health challenge. Instead of starting from a place of negativity, start from a place of self love. Start because you want to live a healthier, more fulfilling life. Start because you want to be a better mom or dad – or a better husband or wife. Start because you love yourself and you deserve to be nothing but happy, healthy and successful.
At the end of the day, small changes, make the biggest difference. We don’t have to take on a brand new diet, that total uproots our life and removes our favorite things. You can get fit in little bits. It’s called balance, and it’s beautiful!
Fit Little Bits 