by Jason Hutchings, B.S. Nutrition Science,
A.S. Exercise Science, N.E.S.T.A. Certified Personal Trainer
It’s been said the best way to eat an elephant is one bite at a time.
That same approach should be taken to eating healthy – it’s a process rather than a one-shot deal. And, research backs it up.
A 2007 study conducted by the University of California Los Angeles reviewed 31 long-term diet studies to find that:
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On average, up to two-thirds of people who lose 5 to 10 percent of their weight in the first six months of a diet gain it back – and then some – within four to five years.
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One of the best predictors of weight gain is having been on a diet at some point in the past.
So instead of dieting, change how you eat. Rather than three pieces of pizza, eat two. If you have two scoops of sugar in your coffee, one scoop can work. Everything needs to be in moderation, because multiple, small changes add up to a big change in the end.
Some other tips for creating healthy eating habits include:
Do Your Shopping on the outside of the supermarket
The outside edges of the supermarket are where you will find your fruits, vegetables, meats, fish, and dairy. These foods are more nutrient dense and have less preservatives, additives and chemicals than all the processed foods in the aisles. Most of your whole, unaltered foods are going to be found here.
Adding whole foods to your diet enables you to enjoy all the nutrition offered by these foods the way that nature intended.
Carbohydrates are not your enemy; they are your bodies' preferred source of fuel
All the fad diets you hear about these days are all about carbohydrate restriction. Low and No carbohydrate style of dieting more likely means low or no energy rather than reduction in body fat.
Rather than eating a low carbohydrate diet, choose the proper amount of good carbohydrates. Learn how to follow the Glycemic index so that you can eat the proper amount of the right carbohydrates. Get your carbohydrates from whole grains, vegetables, legumes and fruits and keep your energy up.
Fats aren't the enemy, they are essential
Whenever anyone talks about diet and exercise, they are looking to lose fat and gain muscle. They automatically assume that all dietary fat is bad. This is not the case. Many Major research institutions, including the Harvard School of Public Health, no longer believes that dietary fat, even saturated is bad for heart health.
This doesn't mean you can go out and eat all of the steak and eggs you can handle, but moderated fat intake can actually assist your weight loss. Always avoid trans fats, but unsaturated and saturated fats can and should be consumed in moderation.
Also, make sure you get the proper amounts of your essential fats. Your essential fatty acids (Omega 3, 6, and 9) are required for healthy cardiovascular, reproductive, immune, and nervous function. Also, look for fish, flaxseed, pumpkin seeds, sunflower seeds, walnuts, almonds and leafy vegetables.
Plan your meals ahead of time
Planning out our meals ahead of time helps us to avoid periods of hunger. When we are hungry our senses lead us follow whatever appeals to us. Whether it is what we smell first, see first or whatever is convenient, we find ourselves making rash decisions to make poor food choices because of our hunger.
Plan your food out for the day in small regular meals so that you aren't hungry. Bring some healthy snacks with you to keep you fueled throughout your day.
Balance your good nutrition with regular exercise
When you exercise regularly, your fuel needs increase, so it’s important to meet those needs wisely. Too often people think exercising regularly is an excuse to eat junk food. If real health and fitness is your goal, you must make sure your eating and exercise habits are in synch.
Your body is the engine you need to keep running for a good, long time, so make sure you’re putting in only the best fuel!
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