Deep down I think everyone really knows that in order to lose weight and keep it off, a healthy lifestyle plan/program must be implemented into your world. NBC News reported today about a study that was done on the Top 4 Diets, Atkins, The Zone, Weight Watchers and South Beach Diet. The results…they do not work long-term. Fad diets, often called yo-yo diets, might get temporary results, but I am pretty confident you would like long-term results when it comes to your weight, so a lifestyle program must be implemented. If you want long-term results, you need a long-term plan.
Lifestyle Programs include more than just proper eating:
Healthy Foods: Nothing processed! Lots of Color!
Exercise: 30 minutes everyday…a body in motion will stay in motion
Stress Management: do something to relax each day, even for 5 minutes…you deserve it
Sleep Hygiene: 7-8 hours of sound sleep allows your body to rest and repair
Knowledge: Educate yourself on your body and how it works. It’s quite amazing!
Having it become a way of life: If someone wants to run a marathon, they don’t just run for 6 weeks leading up to the big race, running is a way of life. Just like brushing your teeth each day!
Mindful eating: Eat at the kitchen table surrounded by those people you love. Take the time to enjoy your food, smelling and tasting each bite.
General Dietary Tips
High Fiber (25g/day)
High in Colorful Veggies and Fruit
Lean, hormone-free meat and poultry
Wild caught fish
Nuts/Seeds for protein and fat…great snacking option
High quality fats (i.e. olive oil, coconut oil, flaxseed oil)
No sugar or caffeine
Avoid your food sensitivities/intolerances/allergies. The most common ones? Gluten, Dairy, Eggs, Soy, Peanuts. But there are many others.
Organic food when possible
50% carbohydrates (i.e. fruits, veggies, whole grains, legumes)
25% fats (i.e. olive oil, nuts)
25% protein (i.e. animal and plant based)
How to eat a balance diet:
Know your serving sizes
Always have breakfast and then eat approx. every 3 hours following
Water: Minimum of 64 oz. per day, ideal ½ your desired weight in ounces
Minimum per day:
Legumes: 1 serving
Nuts/Seeds: 1 serving
Veggies: 4 cups green leafy veggies and 5 other servings of other colorful veggies
Fruit: Don't overdo this…fruit is good, but still contains sugar. It is best to have protein or fat with fruit to offset the sugar (think apples and almond butter)
Eat the rainbow: Have at least one serving of vegetables and fruits that are yellow, orange, red, green, and blue/purple.