You are free to choose how you eat and move. You are not on a diet. You have set some eating and moving goals which over the next year you will implement into your life. I don't know about you but I am rebellious about going on a plan someone else wrote. I don't want to eat what they want I want to eat what I like to eat. And you can do that just consider one or more of these tips while you are doing this.
1. Do not put the fruit and vegetables in the bottom crisper drawers of your refrigerator. Chance are you will forget about it when it is snack time. I find all this stuff spoiled I forgot about. It is good to portion fruit and veggie out in bags,I use the vacuum seal baggies, they stay fresh forever in those. For fruits, consider berries, grapes, peaches, pineapple, kiwi for grab’n’go convenience. Do not forget about your veggies! Cut a red, yellow or green pepper into slices, cut carrots and celery into handy sticks, and portion them all into containers in the refrigerator. This way, when you are hungry you are more likely to reach for a healthy snack, put a small handful of nuts in a bag. Always include some protein with every meal, like a small handful of nuts, a hard boiled egg, or just a tablespoon of protein powder. It takes longer to digest so it keeps you feeling full longer. Make a smoothie of whole fruits and veggies. Use a blender so you can use the whole food. Eat one meal every other day as a smoothie.
2. Shop ahead of time, then cook ahead, and again put the week's meals in seal-a-meal bags and mark them, date them. That way when you are hungry you will not be tempted to go to a fast food place. The seal a meal bags go right from the freezer to the microwave. It is fast and you can portion food out that way. I know when I am hungry I will not cook and measure food. So if it is ready then I am more apt to stay to my eating plan. This is not a diet it is you choosing to eat to be healthy. Be sure you have plenty of variety so you do not just get tired of the menu. You can have things that are not considered food to lose weight that is all just fine, just portion it and leave at least three or four bites on your plate. Never, Never clean up you plate.
3. One day a week, you pick the day have a cheat day. Eat whatever you want. My cheat is always pizza or fish and chips. Sometimes ice cream. After I have one meal of a cheat day I never want to overeat. If I really want sweets I buy like the really small ice cream. Then I make it last two meals. After the first two bites you do not taste it anyway.
I don't like to portion my food so I measure by using one hand. I never eat any more meat than the palm of my hand. Veggies and fruit I can have two handfuls.
4. Give up salt. Or if you just can't give up the salt use Natural Organic Himalayan Crystal Pink Salt.• Full-spectrum salt is a crucial preparedness item. Your body cannot live without salt, and in a crisis situation, real salt may be very difficult to come by in many areas. Storing full-spectrum salt is not only good for your health today; it's a type of nutritional insurance against future food shortages. If you exercise a lot, juice a lot or live in a very hot climate, your body may actually need more salt than you're getting. But processed salt doesn't provide all the minerals your body needs to replenish. Only full-spectrum salt fulfills your body's true salt needs.
5. Keep a food journal online on your phone. Choose one like Fitday.com, that measures your exercise, mood in a journal, vitamins, minerals, even medication. For most of the people I work with, measuring food is a key component of achieving their fitness goals. I’m not just talking about calories but macronutrients and micronutrients as well. Often we have no idea if we are meeting the minimum recommended daily allowances (RDAs) of vitamins and minerals unless we are throwing back a bunch of supplements.
It is my belief that we should get the majority of our nutrients from food. I get that sometimes it’s hard to do given caloric restrictions and the quality of food available, but that is my preference because I do not think it’s just vitamin C tablet but the entire orange that should be consumed for all of it’s benefits (water, fiber, folate, potassium, magnesium, and other trace vitamins and minerals).To help with measuring food intake, an online calorie counter is my first line of defense when I begin eating to be healthy. There are tons of free options to choose from, too. My preference for some time has been FitDay.com. This site is fantastic with a huge food database and an easy way to plug in custom foods. You can also track your activity for the day with another large database of sports, home, leisure, and office-based movement with varying intensity. An online journal allows you to write about your progress and another tab allows you to track your body measurements and even your moods (which I believe is extremely helpful when it comes to stress-eaters). This site allows me to put in my own recipes so that when I start keeping track of my eating the whole recipe is in the database.
I will continue with this series of no diet, exercise articles. You will exercise but you will choose what to do that is fun for you to move your body so it is healthy. Remember this is not a diet but a lifestyle change. Do it slowly incorporating, one of these ideas say in a month. You will want to rush things and hurry up and drop those pounds but that is not how this works. This works more on how much you lose in several months to a year.
You are changing how you live your life not dieting. This time the pounds will come off slowly but they will stay off. This is about how you live your life not a crash diet that may result in losing say ten pounds and gaining it back as soon as you go back to eating like you regularly do. Now if you go off your eating or moving plan it is how you regularly eat and move. I lost 45 pounds last year by just incorporating these ideas.
Choose to move your body to things that are fun for you. Rafting can be a blast. Take your kids and park one car about ten miles up the river and the other ten miles down river. Take the intertubes and a picnic and float down the river. Paddle and swim as you go. Be sure to have lots of sun screen and bottled water with you. Have fun in the sun, move your body until you feel comfortable in your own skin.
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