I‘ve been asked by some people, how do you get started with a diet or exercise, especially if you’ve been leading a sedentary lifestyle for years?
* First of all, it’s not smart to do drastic changes all at once. Consult your doctor first, especially if you have decided on embarking on a diet and exercise program. *
I must say, I hate the word “diet”. I have tried lots and lots of diet and it’s very embarassing for me to enumerate the things I did - only to pack on the pounds again and end up heavier than when I started. Lately, I have switched the word “diet” to “lifestyle change”, which means there is no “goal weight” or certain foods to strictly adhere or obnoxious eating patterns to follow.
I am aiming to eat the natural way and for the first time in YEARS, I am losing weight. Gradually, however, but not gaining or feeling bloated.
Here are some tips to start out when you’ve decided to change your current lifestyle, especially the one that’s been causing you to gain weight.
- First things, first – Keep unhealthy foods out – Your cupboard and fridge should be clear of the junk food. If it’s there, you will eat it. It takes a willpower as strong as steel to avoid eating junk when it’s there in your kitchen, calling out your name.
Don’t say, I was tempted to eat only one spoon of chocolate ice cream in the fridge but ended up eating the whole pint and sulk and feel guilty the whole day. Why do you have that chocolate ice cream in the fridge in the first place!?
- Stock up on whole grains – Replace sugar-laden breakfast cereals with Organic Wholegrain oatmeal. Wholegrains contain loads of fiber that will help you feel full.
- Stock up on fruits and vegetables – forget the things in the middle isle of the grocery store. Most of the things sitting there come from factories and have undergone lots of chemical processes to keep it fresh for a few months or even a year. Can you not hint something fishy when a food is made to last for a year? What must be inside to make it last that long?
Stick to natural fruits when you have a sugar rush/cravings. Not only they are nutritious, they satify your sweet tooth and make you contented and full. My favorites are pears, apples and rock melon. Feel you can’t solve your hunger problem with fruits? Try eating an avocado, even half of it. Put a teaspoon of honey and eat it raw. It’ll make you feel full than eating a bowl of rice!
Natural sugars in foods are part of a complex carbohydrate package that provides fuel and energy for the body. Eating natural occurring sugars in fruits, vegetables and grains is a healthier way to get your sweets.
- Go nuts on nuts (and seeds) - Although calorie-laden, nuts and seeds can be part of a healthy weight loss program. For me, nuts are my calorie saving weapon. Before going out to eat when we’re invited to a party, I eat a handful of nuts (about 10 almonds) and drink plenty of water or green tea. By the time dinner is served, I could only eat a little because I am already full and I feel contented and it’s a liberating feeling not having to restrain myself from eating. I stop eating naturally because my tummy can’t take it anymore. Nuts and weight makes a mockery of the calorie principle but it makes sense. Try it.
- Go easy on white flour – The Women Fitness site explains the Ugly Truths about White Flour better so if you are interested, go read it.
On a personal note, I experimented eliminating anything that has white flour for two weeks. Except for rye bread, I stopped eating all kinds of bread, even brown breads - which does not equal whole grain bread. No pasta, pizza, breaded cutlets and biscuits. The result? I didn’t feel bloated or tired even when I am exercising 6 days a week (3 days of which is intense resistance training through the Turbulence Training program and a high intensity interval training).
Most surprising result of all: NO HEADACHES FOR 2 WEEKS STRAIGHT!!
I don’t know if shying away from the chemically processed white flour have contributed to having no headaches for 14 days. I used to have headache spells every 2-
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{ 9 comments }
That’s a great idea (re: the bread). I prefer whole grain w/flax flat wraps (think: tortillas), and I end up making everything into a burrito type thing, but its really good. And I don’t miss the bread at all. For me, its probably the yeast that was problematic, as I hadn’t had white bread in years…always went for whole grain.
Can’t wait to hear more about your August fitness challenge. =)
Those are very great pieces of advice! And so very true-There are some other things that need to be taken into consideration when eating certain foods like if you have intolerances(like me with my wheat, dairy, gluten). But for the most part, people need to do for themselves like you did
Your doing an amazing job! Keep up the good work ^.^
Way to go… You’ll be down to a size 8 in no time!!!
Thanks for the post! Throwing out anything with white flour for two weeks is a great idea. Some people it may not effect as much as others, but either way, the results will show.
I have removed the word diet from my vocabulary and have replaced it with a change of life. I eat every two hrs, small meals and i eat fresh fruits ,veg and lean meat. I also exercise 30 min a day. This really seems to work for me i have lost quit a bit of weight and so far have not put the weight back on. it is fantastic
i have been trying to lose weight and havent had to much luck. But one thing that you said hear i think will help me alot i ned to get rid of the un health food and not keep it in my cupbords i cant seem to stay away from the unhealth food if i see it so i will try this tip and see if it help i will aslo try some of the other things you have suggested
I think this is a great article on health and fitness. I think that you should have exercise and healthy eating habits all your life. It is very important to exercise, diet and drink plenty of water.
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Putting on extra flab especially in your later life can be one of the factors behind your diabetes and cardiovascular wreck. However, you can hope that it won’t affect your cognitive health!
So really that’s a great article which is very helpful to keep a sound mind and sound health.
Thanks
You have some great information in your article.I have a problem with sugar i really like it but of course my waist dosent. I am going to try you idea of tradeing the sugar craving for fresh fruit and why i am at it i will also have to not buy junk food they go hand in hand. Thanks for sharing
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