When faced with temptation and hurried schedules, we most likely don’t have the willpower or time to make healthier choices.
Certainly, it takes some work and it takes some saying “no” to seconds and “yes” to salads, but it can be done. Here are some simple tips that don’t make weight-loss feel like a full-time job.
1. Make healthy eating a habit.
Make it a point to eat healthy at almost every meal, and almost every day of the week. If you need to follow the 80/20 rule (healthy eating 80% of the time) or the “Sundays off rule” (healthy eating everyday but Sunday or whichever day you choose) then go for it – within limits! Just remember to get right back on that wagon rather than letting a few indulge meals derail weeks of hard work.
2. Measure out your meals and snacks.
To lose weight, it can be helpful to measure out your foods. You don’t need to do it all year long. But until you get a good idea of what the foods look like on your plate, in your bowls, and in your cup, tally your portions. You’ll need some gear to get started. Here are the tools I use every few weeks when I need to do a gut check, literally and figuratively.
There are all types of scales on the market at all different price points. You can find one that even tells you the nutrients in your food or you could download an app.
4. Measuring cups
Another favourite is the adjustable measuring cup for both dry and liquid ingredients. That means you can portion out my cereal, raisins, and milk using one device. Efficient! You could also use it to measure out fruits and veggies, but I’ve never met anyone who couldn’t lose weight because their intake of lettuce was excessive!
When watching portions, here’s a list of common recommended serving sizes (or check the food label for the serving size). Another tip to help with maintaining smaller portions—and a smaller waistline—is to use smaller plates when eating. Remember, no fair piling up the food.
- 1 serving of whole grains = 1 slice of whole wheat bread, 1 whole wheat tortilla, ½ cup whole grain cereal, ½ cup whole grain rice
- 1 serving of meat = 56-85 grams of meat (about the size of a deck of cards; or 2-3 medium slices of deli lunchmeat), or 1 Tbsp of peanut butter
- 1 serving of fruit or vegetables = ½ cup canned (in its own juice or packed in water) or one small piece of whole fruit (whole apple, whole banana)
- 1 serving of dairy = 1 cup of milk, a 170 gram low-fat yoghurt, 30 grams of cheese. Studies show that keeping a food diary will help you lose weight. But even if you’re not looking to shed kilograms, recording details about what you eat – and the way you eat – can shed light on unhealthy eating habits that might be tripping up your running life. Plus, food journals can help you determine the optimal fuel for your peak performance.
5. Write it down
The best food journal is a thorough one that allows you to take a closer, in-depth look at your typical daily intake. To get a realistic picture of what you diet really looks like, try to write down (or track with an app) your intake for a week. Be honest with yourself when keeping a food journal; it is a tool that can help you but only if you record everything!
And don’t just write notes down and forget them. As you record what you are eating, review your journal every now and then so you get a picture of what may be missing in your diet or what you may be eating too much of. A food journal can also help you discover which food groups and nutrients you may be lacking. Keep an eye out for these foods that could be ruining your diet.
6. Don't completely deprive yourself and don't stockpile your kilojoules for a binge.
Avoid fasting all day long to lose weight and then arrive home so ravenous that you eat everything and anything. Small high-protein and high-fibre meals throughout the day keep your metabolism going and your willpower strong. If you’re craving something sweet, try these healthier alternatives.
Often, our mind mistakes a thirst signal for a hunger signal. When this happens, we fill up on kilojoules from food when our body was really just asking for more water. Remember to drink enough water and sugar-free beverages throughout the day to meet your body’s needs.
Last, but not least, make an appointment with yourself
Most of us find it easier to stick with an exercise program that is scheduled, regimented, and set aside for us. Plan out your day in advance and pencil-in at least 30 minutes for physical activity time.
Don't have a 30-minute block?
Try slipping in 10 minutes of exercise at a time, three times a day. If you don’t have the time to exercise, consider reprioritising and delegating some of your other duties if at all possible. After all, your family and co-workers will likely agree that better health and fitness is an investment worth working towards.
This article was orginally published in www.runnersworld.co.za.
Images credit: iStock, Wiki Commons