First you exercise till you drop, then you are starving and feel like you deserve ______, then you are back where you started. It’s a self- defeating cycle. Certainly, it does depend on your goals. If your goal is to lose weight, the simple equation is that for every pound of fat you lose, you need a calorie deficit of 3500 calories; which is 500 calories a day for a week. It can come either from eating fewer calories than you burn, or by burning off more calories that you eat, or some combination of both. But in this day and age when no one has a free minute to pick up the phone or hand write a note, how about trying this: exercise for fun and the health benefits, and just eat a few less calories than you need.
A very good friend of mine’s husband was recently diagnosed with Pre-diabetes. Immediately they both jumped on board to change their diets and prevent this turning into Diabetes. They changed the types of foods and drinks they were consuming, and started a portion control system that I fully commend them on figuring out (even before speaking with me). For people on the go, people without a lot of self-control, or for those that simply don’t know what a “normal” portion size is, portion-sized packages of almost everything makes it so simple. Some of the new ones I have seen on the market include cottage cheese, peanut butter, hummus, guacamole, and nuts. Then there are the usual staples such as yogurt, raisins, Skinny Pop, Pop Chips, and other snack size bags (goes without saying I’m not talking about the ones with sugar and trans-fats). And of course, there are naturally occurring individually sized portions of fruits such as an apple, orange, pear, peach, plum, or banana as well as apple slices and baby carrots.
Getting to the meals and portions sizes
Another friend told me about a great meal delivery system he is using. It allows him to determine the total number of calories he wants to consume over the course of the day and every night, the next day’s 3 meals are delivered right to his door. When you are used to restaurant sized portions and don’t know what a “normal” portion size should be this type of service can be incredibly helpful. For now he’s consuming 2000 calories/day and he doesn’t have to cook or clean, grocery shop or try to calculate how many calories he’s eating. And he’s losing weight with time to exercise. This might not be for everyone, but if you take the time to measure out the appropriate portion sizes and perhaps make extra in advance or buy pre-prepared food, just imagine the opportunities. I love to cook, but I know not everyone else does, so let’s say your time is worth X dollars an hour and you cook and clean for that hour, what could that time be worth.Here are a few other ways to watch portion sizes:
- Use a smaller plate
- Don’t go back for seconds
- Drink a glass of water before every meal or snack
- Fill half your plate with veggies, a quarter with a protein and a quarter with a whole grain
- Put your fork down between bites so you slow down and can enjoy the food
- Eat half of your restaurant meal and take half home for the next day or have 2 appetizers or split a meal with a friend
Another thing I hear a lot is how expensive it is to eat healthy. Fast food or bag of chips costs only a few dollars while a piece of fish, veggies and a healthy dessert costs a small fortune. Well, I can think of ways to make it less expensive, but really the question is: what is the cost of not doing it? What is it like to be on medications, in and out of doctor’s appointments or the hospital, or simply dealing with the pain, anger, depression, and frustration often associated with carrying around all that extra weight.
Are you ready to make some changes? Do you want some help? Want to know what is the next step?
Call me to set up your first complimentary coaching call to see if we are a good fit for each other and can work together towards meeting your goals.
Recipes
5-Minute Healthy Peach Frozen Yogurt
- 4 cups fresh peaches frozen solid or 1 (16 oz) bag frozen peaches
- 3 T agave nectar or honey
- ½ c plain yogurt
- 1 T fresh lemon juice
Add all to a food processor, process until creamy, about 5 minutes. Serve immediately or transfer to an airtight container and store in the freezer for up to a month.
Balsamic Steak Shish Kabobs
Mix 1 T Worcestershire sauce, 4 T soy sauce, 3 T balsamic vinegar, 1 t Sriracha hot sauce, ½ t ground pepper, ½ t salt and 1 t chopped garlic into a marinade and add 1 ½ pounds sirloin steak (can substitute chicken or shrimp), cut into large chunks. Marinate 1-2 hours. If using bamboo skewers soak before use. Heat grill till hot. Skewer steak and veggies (I use cherry tomatoes, bell peppers, red onions, mushrooms, and zucchini). Cook until desired doneness, watch closely as they can cook fast.Enjoy!
