Aloha, my beautiful fitness friends. I want to talk to you about dieting. Yes the dreaded “D” word. It’s like a swear word to so many people. It’s all about what you must give up in order to look like a fitness model. Yes, if you’re a competitive body builder or fitness model, you will need to diet. If you’re drastically overweight, then cutting your calories is necessary. If you’re not, then let’s move forward with some tips on healthy living.
1. Diets are about depravation. Human nature is to rebel against what we feel is depriving us. The goal is to make healthy choices long term. The goal is to have treats in moderation.
2. Diets are a short term fix to a long term problem. The reason Henry weighs 400 pounds does not diminish the moment he goes on a crash diet. Lifestyle changes force us to deal with emotions without using food, to care for our bodies for the long haul, and make choices every day to eat to live, not live to eat. You see many people get weight off only to put it back on because the diet does not fix why they were overweight. You must change the mind, deal with insecurity and emotions, and make choices for the long haul.
3. Some diets cut out things you need in order to achieve short term goals. Can you sustain the meal plan for the rest of your life? Is it healthy? Are you getting all the nutrients your body needs?
4. Diets make people eventually binge eat. Just as the first picture depicted. “Oh, I’ve been eating bird food all day, now I will gorge myself on everything in the house! Feed me Seymour!” It’s the reason you see people at the all you can eat Buffett once their diet is over.
Say yes to the following:
A. Drinking water 8-10 glasses a day. Start the day with water, add lemon to help alkalize your system.
B. Eating breakfast every day! Make this meal the most calorie rich if possible.
C. Greens, eat them! Vegetables are your friends. Eat them to your hearts delight! Try not to slather them in butter, cheese, and dressing!
D. Lean proteins. Add them to meals. Protein keeps you full longer.
E. Choose whole foods! Did it grow from the ground or feeds off the ground. Fruits, seeds, nuts, whole grains…your body wants real food, not processed food.
F. Instead of three large meals, choose 5-6 small ones. Don’t allow longer than 4 hours to pass in between meals. Try not to eat after 9pm.
G. Making your own meals. Restaurants load up their food with salt, fat, and sugar. Moderation is key.
H. Learn portion sizes. In America, we supersize everything. Here’s your 3 pound burger, 10 pound pizza, foot long hot dog with cheese, here’s your large basket of fried goodies. Your fist is 1 cup, a golf ball is 2tbsp, a tennis ball 1 cup (pasta or rice), a deck of cards is 3oz of protein. We don’t need troughs of food. Most salads we get in restaurants are three servings.
Also white sugar, diet drinks, processed foods, high glycemic carbs, white breads, white pastas, all help to pack on the pounds.
Well dear ones! Keep up the good work. Wishing you well on your fitness and wellness journey. Stay tuned for updates from the 90 day Get Ripped Challenge. We hit day 30 on April 30th.