How to Create Healthy Habits for a Balanced Diet
February 17, 2012|
Does losing weight come relatively easy for you, but KEEPING THE WEIGHT OFF pose more of a problem? In a society where so many things are instant, we are tempted to believe that everything should work that way – even weight loss. However, the faster you take off the weight, the faster it will come back on once you stop your diet.
Let’s start taking a different approach to weight loss and instead of dropping pounds, create healthy habits that will last a lifetime. You can have your cake and eat it too when it’s accompanied by a balanced diet. Learn how to create healthy habits that last!
Eat Real Food!
I wrote my book “Diet Myths Busted;Food Facts Not Nutrition Fiction” based on the changes my family made and questions I have received from my patrons. Even though my husband and I are fitness experts we noticed about 15 years ago that we were putting on weight.
We hired a personal trainer who had us document our food intake for 2 weeks and then showed us that we were eating too many carbohydrates compared to protein and fat, we were eating too many pre-packaged foods and we were just eating too much period! We switched our food to all whole, unprocessed food, balanced our intake of carbohydrates, protein and fats to around 40% carbs, 30% protein and 30% fats. We cut out all pop both regular and diet, and all juices.
We now eat whole fruits and vegetables. We only buy foods with ingredients that are pronounceable to a first grader. We no longer use sugar as a staple and have discovered just how truly sweet real food can be.
As a result we both have lost weight and have kept it off. We both also gained muscle mass which increased our metabolic rates. The bottom line is, eat foods that your grandmother would recognize. If the bugs won’t land on it or eat it, neither should you.
Jot It Down
Keeping a food journal helps to stop me from overeating. My journal is a tiny little book that I keep with me wherever I go and I jot down every morsel that I put in my mouth. The journal works for two reasons: I have accountability because I will see the exact amount of food I’m eating in black and white. Also, it gets annoying to constantly write down every little thing so my meals are smaller and I tend to not snack as much because of it.
Planning and Prep
It all starts with good planning. Having healthy snacks ready and available is key. That includes fresh fruit and pre-cut vegetables, healthy dips (ie hummus), non-fat yogurts, nuts & seeds. Prep ahead of time. Keep your pantry and refrigerator well-stocked and your foods vibrant and appealing (toss out old leftovers). This will prevent last minute ‘diet disasters’ because you can prepare healthy foods with ease.