It's the new year and you decide for whatever reason, now is the time to start living a healthy and balanced lifestyle. Then, the big question comes to mind, "Where do I begin?” As if it isn’t enough to live everyday life, you’re now bombarded with the idea of seeking a lifestyle change, but have no idea what path to follow. Do you stop, drop, and diet? Hit the gym running? Buy a scale and become a prisoner to the number? No! It’s much more simple than that. Start small. It’s okay to dream! I advise you to set attainable goals, but let’s start with the basics first. Knowledge is key. Keep reading and you’ll find 7 basic tips to start your journey.
KNOW HOW MUCH TO EAT AND WHEN
Focus on finding a balance of hunger and fullness as you eat. Stop eating when you’re no longer hungry, not when you get full. Try eating 4-5 times a day every 3-4 hours. Eating more frequent meals will get your metabolism on board with your newfound goals. Ideally, you should never be hungry or “starving” before you get food. Satisfied is the key word!
EAT NATURAL FOODS
Focus on foods that come from the earth, not a factory. The general rule of thumb is to shop on the perimeter of the market rather than the inner aisles. Processed and sugar-packed goods take a toll on your metabolism and will hinder your progress.
WATER CONSUMPTION
Water helps flush your system of waste products and toxins. It is essential for fat loss. Many people go through life dehydrated, which causes a host of issues like tiredness, low energy, and headaches to name a few. It’s common to mistake thirst for hunger, so staying hydrated will give you an accurate reading of your body. Drink at least ¾ of a gallon to 1 gallon of water per day. I recommend increasing your water consumption based on level of daily activity (i.e., exercising, spending days outside, warmer climates). Just because you aren’t “thirsty” doesn’t mean your body doesn’t need water!
STAY BALANCED!
A well-balanced diet includes carbohydrates, proteins, fats, vitamin supplementation, mineral salts, and fiber.
PORTION CONTROL
Portion control is a critical factor for weight loss management. There is no need to eat large portions of food at once. Remember, you’ll be eating 4-5 times per day so your meals should be smaller in size. Most foods contain a nutrition facts label. Pay close attention to the serving size specified on the label. Opt for smaller bowls and plates to control your portions. Chew food thoroughly before swallowing as it sends more accurate signals to the body to regulate food consumption.
KNOW YOUR CALORIE INTAKE
You wouldn’t be able to put more gas in your car if the tank is full, right? Let’s look at the body in a similar fashion. The human body is predisposed to accept a certain caloric intake based off age, weight, height, activity level, and gender. We often override this caloric intake due in part to lack of knowledge and self-control. You must teach your body and mind how to regulate calories just like the car and gas pump work together to turn off the pump when the tank is full. Knowing your recommended caloric intake is essential. There are three basic calorie counts: maintenance, fat loss, and extreme fat loss. Your maintenance level will allow you to intake calories to maintain the body you currently have. Fat loss will allow your body to consume a certain amount of calories to aide in the loss of fat. In most cases, it’s not recommend to drop to extreme fat loss. Considering you should be eating 4-5 meals per day, it’s a good idea to spread your calories out over the course of the day. Check out your caloric intake needs by using a simple calorie calculator—there are plenty to choose from on the web.
MODERATION!
Last, but certainly not least is…mod-er-a-tion. I want to be clear on the idea of moderation. In fact, I would like for you to understand at this very moment exactly what moderation means! I’m not telling you to never eat and enjoy your favorite foods again. I know I said the aisles are full of junk, didn’t I? Stick to those whole foods right? Well, yes! Here is the bottom line, I advise you to make healthy choices and simply enjoy a variety of foods in moderation. When it comes to the food we put in our body, it’s true what they say, “You are what you eat!” So, enjoy the occasional “guilty pleasure,” but don’t overdo it.
