1: Drink plenty of water.
People often confuse thirst with hunger. You can add on extra calories with unnecessary beverages when an ice-cold glass of water is really what you need. If, like me, you don't like plain water, try adding a squeeze of lemon or a splash of juice. Crystal light is a good option too, but I tend to think they're way too overkill with the concentrate. Try adding just 1/2 or 3/4 and some ice. I guarantee you won't "need" the extra strong flavor.
2.Are you really THAT hungry?
Are you sure you're not just bored? Make sure you consider the physical signs of hunger. We need to eat, just like cars need to refuel. So if you're not really hungry, then no amount of food will satisfy the craving you're having. That craving is coming from elsewhere...thirst perhaps? Always try drinking a glass of water before deciding to snack.
Do not eat till you feel stuffed, bloated, or tired. That is OVER-eating.
Keep your portions smaller and this will help you get to know your body and how much food you really need.
3. Don't focus on what you CAN'T eat, focus on what you CAN.
Most of the time when you start eating healthy you will read books/articles that suggest certain foods that you may never have tried. Try them!!
Don't dwell on the things you're giving up, be excited about the foods you can try. You might be surprised at what you enjoy. Sweet things can be replaced with yummy fruits, try something you've never had before! Chips can be replaced with baked veggies! These things may sound questionable, but forget what Mummy/Daddy said, broccoli isn't gross. :)
Start by focusing on making sure you get the recommended 5-9 servings of fruits and vegetables each day. It will encourage you to try new things since you will be bored by the same old same old every day.
Keep in mind not only does this satisfy hunger, but it also meets your daily fiber intake! Hurah!
By eating all these fruits and veg you are helping to displace fat in the diet and gaining benefits from all the good stuff in them!! It will help you fight off SO many things, including life threatening diseases!
Am I tempting you yet?
Think of all the ways you can include fruit and veggies. Sandwiches can be packed with veggies, consider switching out your burger for a veggie burger...trust me, they are better than you think. Take advantage of being in charge of snacks during Family Home Evenings and prepare an activity of putting together fruit kabobs. Leave out the marshmallow and introduce new fruits instead. Have a competition of who can try the most new fruits! (Keep in mind any allergies that you know of in the family. Especially when introducing new fruits to young children)
4. Enjoy your favourite foods!
Don't rush to cut out all your favourites. Be sensible obviously, but remember that those craving you have are not going to disappear. You don't want to cut them out completely and then have them rear their ugly heads later and BINGE! Instead, think of how to sensibly include them in your diet. Keep portions small, maybe treat yourself a couple times a week and look for healthier alternatives that give you the same satisfaction. Try sugar free candy/sweets, I was pleasantly surprised. Try buying just ONE instead a WHOLE BOX of whatever it is you like to treat yourself with.
Also, instead of buying them and bringing them into your home, consider taking a fun outing once a week to go and get a treat. This way you're not bringing temptation into your home, but still getting your fix! :)
5. Eat little and often.
Remember if you eat less calories than you burn, you will lose weight. Try to eat mini meals during the day and keep in mind dinner should be the last time you eat. Snacking after dinner can be really damaging to your diet, so try to keep a bottle of water near you to sip on. This will help you feeling full.
6. Keep your fridge/kitchen filled with healthy fast food!
Have ready-to-eat snacks at hand for your family. You'll be less likely to turn to real fast food like the pizza delivery guy or drive through.
Some of my favourites:
- 94% fat-free microwave popcorn, a delish snack with very few calories but feels like you're treating yourself!
- Frozen vegetables-pop them in the microwave, add a dash of garlic if you want to switch it up a bit and tadah! A yummy snack that's super healthy for you.
- I buy greens and other salad items, pre-wash and bag them so salads are mad in a snap! Try the spray dressings. They help you keep your cals in check and add a tasty element to your salad. Consider adding a boiled egg (sans Yolk, sorry!) to add flair to your regular salad.
- Little snack bags of mange tout, chopped carrots (steer away from mini-pre washed ones, these can often be soaked in nasty chems to keep them lasting a questionably long time. It takes a couple mins to pre-wash and cut yourself.)
- Whole-grain wraps or pitas. There are 100 calorie or less ones available now. We love them.
- Pre-cooked grilled chicken/turkey breasts
- A few containers of pre-cooked brown rice. You can freeze rice too, and when you need it just pop it in the microwave! http://www.home-ec101.com/freezing-rice-a-how-to/ Some good tips here!
All these things can be eaten apart or used to create a quick and delicious meal!
7. MOVE YOUR BUTT!
There is nothing better for your body than to get it moving. Find something you enjoy doing, whether its running on a treadmill in front of Dawson Creek repeats or Jillian Michaels yelling at the Biggest Loser contestants, Rollerblading around your local park, Pilates class with your girlfriends, using a fitness DVD~but make sure you hit the play button EVERY day. Write it on your mirrors to remind you, or guilt you (haha) into not skipping! Put your littles in a stroller and running around a track (If you choose to go out then make sure you choose places that are well lit, wherever you go you are in visibility of people, carry yourself confidently and with a purpose. Read this article to be safety savvy http://www.outsidewoodheater.com/id29.html.
Any way you choose is a good way! Burning calories is absolutely imperative, you cannot skip this step. We have so many options today so get yourself out there and look into it. Check out your local YMCA or park, you never know, you might meet someone! (I wish I could do this, but 3 children prevents me, so those with just the one to watch after or with a good babysitter or creche, take advantage of this while you can!)
Ok, so that was just a few tips to inspire you or help you with your current diet. Remember, YOU are in control. There is no such thing as "my body just doesn't react to diets"....YES IT DOES. It's YOU not reacting. I've learnt this first hand! Just having the workout DVD doesn't drop the pounds, you actually have to do the workout!
Clyde is already shedding the pounds his body has changed shape too! I'm not jealous since I know my circumstances are different and my post-baby body may take extra work. I need to be patient and read my body, since I get a lot of pain from my 2 c-sections and endo. Anyone else experienced this? I'd love some tips from mummy's with c-sections or endo that know how to workout with the least pain possible!
Good luck to everyone trying to get healthy and in-shape. We'd love to hear how you all are getting along, and any tips. I will happily add more tips to this post if you have them. :) I'm in no way a pro, just an amateur learning as I go from experience.
Hope they helped a little and gave you some ideas. I couldn't write all I wanted as Brock is tugging at me for his bottle.
TTYL ~ xoxo