Busting Diets
Let's break apart the yo-yo diet train and discuss what the word diet truly means. In this article I will help you make better dietary choices in your life.
How many of you have ridden that diet train? Have you started a diet on Monday, after binge eating all weekend, only to fall off track by Thursday? Well that's because diets don't work. Let's stop the yo-yo insanity and get real about eating.
When we 'diet' we typically dig in our heels and try to convince ourselves that we are really going to do it this time. We search for the latest diet trend and then completely overhaul everything about our way of eating, making it unrecognizable to our taste buds and digestive tract. This can really upset your system.
Our bodies are sensitive machines. Dieting disrupts this harmony and diet pills are toxic to our system. We often treat our body very poorly and then expect it to function properly, and are surprised when disharmony occurs.
When we are young our body seems to have super human strength and function. We take for granted that we are young and healthy. We abuse our body with unhealthy food and drink choices and yet we seem to bounce back pretty well.
The trouble starts a little later. All of the unhealthy choices we made begins to have a toll in our 30s. You feel bloated, stiff and sore. Perhaps you started gaining weight even though your lifestyle habits didn't change. The breakdown is beginning. You notice that you need more time to recover after being out late at night. Or, that previous injury is nagging you more and more often. This is your body talking, it's saying wake up and start taking care of me.
Getting off the diet train isn't easy. Because many of us want that magic solution. We want to eat whatever we want and take that diet pill to undo what we we've done. Or you think maybe if I follow the latest diet it will magically make me healthy and thin. Sorry, but it doesn't work like that. There is no pill or miracle diet that is going to replace healthy eating and daily exercise.
Let's take a look at the word diet. Diet simply means the foods we eat. So let's stop making it a bad four letter word. You should have a healthy relationship with food, so we're going to focus on a healthier way of eating and changing your lifestyle. It's all about balance.
Let's put your diet under the microscope.
For the next three days write down everything you eat. Don't change what you're doing just write it down. If it goes into your mouth write it down. That includes water, alcohol, gum, candy... everything! Be specific. For example: try not to write a bowl of cereal; was it one cup or four cups?
At the end of the three days I want you to calculate your calorie intake. Calories are calories, but did you make the best quality choices? Break down the sugar, fat, fiber, sodium and protein content. It's not that difficult, just Google the foods, including the portion size and write it all down. This is the only time you will have to do this. You may be surprised at how many calories and fat you're in-taking. It can be a real eye opener.
Now have a look at the contents of your diet. Was it as high in vegetables as it should be? Did you include lean, healthy meats, poultry, fish and fats? What was your sodium intake? Did you drink enough water?
It can seem overwhelming at first but once you implement some simple changes it will start to make sense and all fall into place. Try to be patient with your habits and your body. We are not looking back we are making changes from this day forward.
Looking at the food you eat what can you eliminate today? Pick one item that you feel you can let go of, and remove it from your diet. Every week remove one more item. This elimination process will be easier than overhauling your diet in one day. As you're removing foods remember to say to yourself "I am taking control and I willingly let go of this item". You are not depriving yourself by eliminating unhealthy food what you are doing is saying yes to health.
It may be helpful to read Level 1 in my 30 Day Transformation Challenge.
I want to break down the big two, sugar and sodium, as these are huge factors in our food today. Both of these items are in most of our packaged goods, so as much as possible buy and cook with fresh food. Let's separate the two and start the elimination process.
Sugar.
If you are a triple triple coffee kind of person begin by cutting it in half. It won't take long before your taste buds re-calibrate, give it at least one to two weeks. Then cut it in half again. Eventually you will be able to go either black or with a small amount of cream or milk.
Candy and chocolate can be a huge issue. Why do they make it taste so good?! We become super sensitive to multiple sugars in our candy and candy bars, and it's difficult to let it go. If you are unable to have just one piece or bite then that may be the first thing that has to be eliminated from your diet. It's ok, chocolate will still be there when you're allowed to have a 'treat' but if you incorporate it too often it's not a treat it's a habit. Just let it go and remember you are in control.
Alcohol is a big one, wine and beer are all fermented sugar. Once again the occasional glass is ok, but if you're having a drink more than once a week it's affecting your waistline. Think about when we consume alcohol, typically in the evenings. So what's our body doing with all those calories? Yup, you guessed it, storing them as FAT.
Read your packaged goods labels. There are actually 56 different names for sugars. Here are the most commonly used: sugar, glucose, fructose, maltose (maltodextrin), barley malt, cane juice, corn syrup, caramel, dextrose, fruit juice, lactose, mannitol, molasses, and rice syrup. That's just the short list! Click the link below to see the full list. It truly is unbelievable how many items have multiple sugars in them. It's no wonder that you think you are eating healthy, but maybe it's the refined sugars in your packaged goods doing you harm.
Also, know how to read labels.
No sugar added = specifically no refined white sugar.
Unsweetened = no sugar or sugar alcohols. It's very important to know the difference.
Sugar link:
https://www.cityline.tv/2017/06/14/56-names-sugars-havent-heard/
Sodium.
Sodium is an essential mineral, but many of us intake too much. When we over consume it takes 10 times its weight in water to flush it out. And if you are taking in more than 2300 mg daily you are ingesting too much sodium. This can lead to hypertension because the body is now retaining water. Keep in mind most of our food has naturally occurring sodium, so factor this in when you are calculating your sodium intake.
Just like sugar our taste buds become super sensitive to sodium. After a while it takes more sodium to satisfy our taste. One suggestion I can make is do not add salt while you are cooking, add natural sea salt after so it's on your food and your taste buds will be receptive to it. Eventually you will use less and less so that your taste will become accustomed to just tasting food.
If you do use salt select the best quality. You want to use rock sea salt, not refined. Because believe it or not there is more than just salt in our refined table salt. Here's an article from the Global Health Centre comparing sea salt and table salt.
Sodium link:
https://www.globalhealingcenter.com/natural-health/dangers-of-salt/
Take your time as you are weaning yourself off salt. And just like sugar keep telling yourself that you are not depriving yourself of anything, you are taking control of your life.
To add flavour to your food go for herbs and spices. You can really make a meal savory and delicious with just a little zing.
When all else fails, blame your hormones.
Ok, so you've done all of the above: eating healthy, exercising, reducing sugar and sodium and the weight is still not coming off. Now what? First make sure you have done measurements (chest, waistline and hips). If you see those numbers going down then you are moving in the right direction, because lean muscle and strong bone density weigh more than fat. If you have not seen any changes make sure that you are doing enough moderate to intense cardio daily. This means 15 - 30 minutes of sweating, get out of your comfort zone and burn those calories.
Walking is a good start, but it may not be enough. Here is an example: let's say you are a female in your 40s and approximately 180 pounds, 30 minutes on an elliptical burns roughly 464 calories. That barely covers breakfast. Can you see how hard it is to burn those calories? And how easy it is to take them in?
Secondly it may be time to address this with your doctor. Every body is different, and yours may take a little prodding with hormonal therapy to allow the release of stored fat. Press your doctor if he/she is not cooperative. It's your health and you have a right to see a nutritionist if that's what's needed.
Try not to get frustrated. This will not be a short journey, it is a lifestyle change and you must be committed to it. Depending on your age you may have to sit back and realize your body will do what it determines is right for you. If you are exercising vigorously and eating healthy then you are doing the right things to feel strong in your body.
For insight into the emotional side of things check out my article: