HERS girls, I am in no way a nutritionist or dietician, but today I want to share some healthy eating tips that will hopefully help you in achieving your weight-loss goals. So, let’s get to it!
Be accountable for what you eat. Now, I am not a proponent of keeping food journals for the long run, however, this process can be useful as you start your journey to healthy eating because it will help you to be accountable for what you are actually eating throughout the day, and not just what you think you are eating. For example, you know that small handful of chips that you grab “here and there” throughout the day? How about those French fries you finished up from the leftovers on your kid’s plate? Or, those small bites you nibble on when you are bored that don’t really count because they are not a meal? Well, guess what? Oh yes, they do count! All of it does because it adds up toward your daily total food consumption. So, keep a food journal for the first couple of weeks to gauge what you are really eating, and use it determine whether you have to improve your mealtime and snacking habits.
Eat breakfast. Yes, eating breakfast really does make a difference. When you eat a healthy, well-balanced meal to start your day, you will not be starving by mid-morning, which often causes people to make not-so-healthy choices (i.e., the office donuts). Be sure to include protein and carbs in your breakfast, which will help keep you feeling full until lunch (or your mid-morning healthy snack, which I actually recommend so that you are eating every few hours). Plus, by eating when you wake up, you will get your metabolism going strong, and it give you much-needed energy to get your day off to an amazing start.
Know what a potion looks like. Ladies, this is extremely important. One serving of chicken does not mean the whole rotisserie, nor does one serving of peanut butter mean the entire jar. Yes, when attempting to lose fat and add lean muscle, you are going to see that some portions are not as big as you would like them to be. You can’t have your cake and eat it, too! One trick I like is to use a smaller dish or smaller utensils. It makes you feel like you are eating more than you really are. Think that sounds ridiculous? Well, maybe… until you try it! The fact is, it’s going to take concerted effort and lots of will power at first, but I can assure you that when you can manage your diet with portion control, you will find that you will make great strides toward achieving your weight-loss goals.
Slow down. Seriously, stop eating so fast. This is something that I often have to remind myself of during my meals because I typically eat like I am trying to win a race. In fact, a person—who will go unnamed—once asked me if I even taste my food because I had finished my meal before they were even done unfolding their napkin! It is important that you not only take the time to chew slowly and enjoy the taste of your food, but also give your body time to process it. If you eat too quickly, you will likely still feel hungry because your brain has not had enough time to realize that you have eaten enough. A good way to do this is to be mindful when you eat and focus on every bite (actually chew and appreciate the flavor of your food). Try putting your fork down between bites, and cutting your food into smaller pieces, to help stretch out your meals.
Compromise with your stubborn sweet tooth. I don’t know about you ladies, but I have a huge sweet tooth. The key to keeping it quiet so it’s not nagging at you incessantly is to give in to the craving—without going overboard of course. For example, you can make yourself a big chocolate protein pancake using Jamie Eason’s Signature Series Chocolate Whey protein, oats and egg whites, or whip up a big chocolate protein shake. If that doesn’t kill the craving, try a small bite of dark chocolate. As long as you don’t go overboard, there is nothing wrong with the occasional sweet treat. If you are a vanilla lover (like me!), I tend to go with a big cinnamon protein pancake using Jamie’s Vanilla Whey, oats and egg whites, sprinkled with lots of cinnamon.
Eat often. Touching upon my earlier point about not skipping breakfast, do not allow an extended period of time between any of your meals. Aim to eat every 3-4 hours. This timeframe will keep you from “starving” between meals and also make sure you don’t overeat due to hunger. Aim for 3-4 well-balanced meals, along with 2-3 healthy snacks throughout the day.
Drink up. Believe it or not, very often thirst is actually mistaken for hunger, and studies show that even mild dehydration can cause decreases in energy levels, focus, and both physical and mental performance. This is why it is important to make sure that you get at least 8-10 glasses of water per day, which equates to about half a gallon. This is particularly important during and after your workouts, where you tend to sweat a lot and lose a lot of water through perspiration. Personally, I drink at least twice that, meaning well over a gallon a day. I’m not saying to do as I do, but drinking throughout the day certainly helps to curb my appetite and keep my energy up.
