I will agree that tracking what you eat does help. You said food impulses were an issue and it can be the same with me. I love certain foods that arent the healthiest, finding a better choice that works for me has helped a lot. One is greek yogurt, I like to use it when cooking, I dont really care for it plain as a snack. Figure out what works for you and find support here and through friends or family.
When it comes to eating healthy, most all successful "dieters" (I don't like that term, but you understand what I mean) track something. WW tracks points. Some diets track protein or carbs. The majority who are successful on SP track calories. It may not be "fun" but it's what works. We can't rely on our gut instinct because we've messed up out instinct by eating unhealthy.
What are some tips? Every person is different. There are many who never eat out because they can't control every calorie. That's not me. Eating at a get-together at someone's house is the trip-up point for me. Some people have tremendous self-control and can refuse to eat junk in the house. Not me. So you're going to have to get introspective and approach this from an emotional, mental and physical standpoint. What are YOUR triggers? Where can you exercise self-control and where can't you?
And when it all comes down to it, you're going to have to want to get healthy. That's all there is to it.
First, I'm going to say congratulations on getting the exercise portion down!!! Great job! Taking steps to help with health and fitness are always a good thing!
Now, make the steps to healthy eating, it isn't easy, but it will get easier! First, definitely track. You heard it over and over, but it really does help. You see so much of what you put into your body, and you can't justify certain things. Look at food as fuel for your workouts. It is amazing. You wouldn't put deisel in a sportscar, so, don't but bad fuel in you!
I started all in, but with easy choices. I made smoothies for breakfast to get servings of fruits and veggies in. They are great, filling and really help start the day off right. I then have a salad for lunch (lots of veggies and variety and a lean meat) My dinner is sensible with a lean meat, rice or potato, and veggies. If you eat like that for a week, (using your own calorie ranges as guides) I guarantee you will feel pretty amazing. I did. I couldn't believe the difference in everything. I even felt happier because my body was getting the right nutrients.
I wish you the best. It isn't ever easy to start this, but once you start, it is easier and easier to keep going!
Fitness Minutes: (112,042)
46,222 4/22/13 9:40 A
As the old saying goes, you can't out-exercise a poor diet. That being said, I am not a big fan of putting percentages on the role nutrition and exercise play in our healthy living journey--the reason--people go to extreme in their eating and don't realize the important role exercise, both cardio and strength training play in keeping the hormones of our body in check. Hormones like insulin, cortisol, leptin and ghrelin to name a few.
But remember food is fuel for your body--if you want the best running body, you have to consume high quality food. That does not mean you can't enjoy a treat from time to time. In fact those people who do are the ones that master the art of healthy eating--you don't have to have a perfect diet to have a healthy lifestyle.
Unfortunately, exercise is not inf act half the equation. Exercise only contributes 10-20% of weight loss. Nutrition makes up 80%. The remaining 0-10% can be put down to DNA.
Unless you get your nutrition under control, you are not going to make significant progress. It is extremely easy to eat back the calories you burn in 2-3 hours, by eating for 5-10 minutes.
If you don't track your food, you won't know what your starting point is. Tracking can go a LONG way to controlling the impulse to eat -- because when you are looking at your tracker you will not be able to justify it or talk your way around it! I struggled with this myself when I first got into weight lifting. It made me really hungry! I ended up working out 2 hours/day for several months and didn't lose an ounce. Once I started tracking my food and sticking to my calorie range, I was able to lose weight and reach my goal weight.
Fitness Minutes: (23,494)
4/22/13 1:27 A
I agree. When you track everything, you then are aware. Awareness causes you make yourself accountable for what you've eaten. It then makes you want to be more disciplined when/if you go overboard on any foods.
Some tips on healthy choices.
1)Keep a healthy snack in your purse, at work, and in the car for when you get a fast food craving 2)Never go shopping while hungry and try not to shop with your children 3)Keep only healthy foods in the house 4)Allow yourself a little something that you can't resist at a minimal level. Only allow yourself a treat maybe once a month or so. Don't completely deprive, otherwise the craving can get too much to resist, then if you're like me, you can go overboard when you cave in. 5)Look at the calories and ingredients of the unhealthy foods so that you will be helped to remember why it is important to resist it as much as possible.
Fitness Minutes: (71,655)
4/22/13 1:13 A
I'll state the obvious that everyone else is going to say, too. TRACK. Food tracking is the number one thing that will keep you accountable and conscientious about what you consume. That's what it does for me, anyway. I feel so good about myself when I'm logging healthy choices in my food tracker and falling within my recommended ranges. As someone who likes sweets and other indulgences, I don't tell myself that I can't have those things, because then I will want them more! What I do is make healthy choices the majority of the time and allow myself a small treat here and there as long as I can stay within my calorie range with it that day. Personally, the more healthy I eat, the less I want junk food anyway, so it's paying off.
Fitness Minutes: (0)
1 4/22/13 12:21 A
I am desperate to lose weight. I have half the equation mastered, I have no problems working out. I can workout for 2-3 hours a day at a pretty high level and I'm perfectly fine. But I am still eating like crap. Any suggestions on how to control my food impulses?
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