Fitness Minutes: (3,530)
7/23/13 11:39 A
I have spent my share of $$$ on nutritionist, diets, etc... I simply, emptied all bad food from my fridge and cabinets, stopped the soda, starting exercising, and making healthy eating a lifestyle. " You are what you eat" goes through my mind when there are dunkin donuts at work, I Do Not want my body to turn into a mushy donut. I am getting older, so there for much more cautious on how I treat my body. There is a saying that "We treat our Cars, better than our bodies"..Our minds are very powerful, we Can have the will power...And I finally have the power to control what I put in my body. Good Luck, its not always easy, but when you find yourself cheating, just do in small moderation and just get back on track!!! :]
Fitness Minutes: (5,920)
3,685 7/21/13 5:33 P
Yay. I like your attitude Wynter. Good luck on your journey; I'm sure you'll do great :)
Definitely take it slow! Otherwise, the overwhelming feelings will take over, and you'll keep putting it off. Start by tracking for a week or so, as others have said, just to get an idea of what you're really eating. Then set small goals, like increasing your water intake, or the number of freggies you eat in a day, or replacing a few of your white bread/grain foods with whole grain varieties instead. When you start adding in those things, you'll feel fuller longer, and you'll stop eating as much of the less healthier options simply because you won't be hungry.
If you're like I was when I started and have a hard time associating eating only with being hungry, then while tracking your food in the beginning, REALLY pay attention to how you're feeling when you're eating, specifically whether or not you truly are hungry. That can be hard, but it has truly made a difference in my relationship with food. When you can conquer eating for other reasons, such as boredom or emotions, then it is much easier to not feel deprived by appropriate-sized portions, as well as to fit in the occasional treat without going overboard. For example, I have gotten to the point where I eat what I want, and I still tend to stay within my calorie and nutrient goals. Of course, it helps that most of what I want is whole and nutritious now, but it's still a huge thing for me to be able to eat treats every so often without feeling bad about it, because I know I'll stop when I'm no longer hungry, and it's rare that I crave something truly "bad" for me.
Also, I second the suggestions to buy a food scale. It really does help keep portion sizes in perspective. They run about $20. If you're a college student like me, or someone else for whom money is tight, that may seem like a lot, but I promise it's a worthwhile investment.
Don't try to make yourself eat foods you know you don't like. That will just hurt you in the long run because what's supposed to be an enjoyable journey to a healthy lifestyle will start to feel like a punishment. Focus on incorporating more of what's healthy that you know you like. You can try things you're not sure about in different ways later if you so desire.
The first thing I did was buy a food scale (or maybe it was to actually use it). I would measure out portions. I also only cooked enough portions for however many people were eating. If I made more, I didn't serve it.
I also stopped buying junk foods. That was really hard! I can't have it in my house or I'll eat it. Chips are still my downfall. If I really get a craving, instead of buying a typical bag of chips I'll buy the smaller bag. Yes it's more expensive which makes me think twice, but there's a lot less for me to eat.
Fitness Minutes: (112,276)
789 7/20/13 10:55 A
I'd start with at least a week of just tracking. Eat as 'normally' as you can, but track and measure everything. That's going to give you a lot of information about where you can make changes, rather than just trying to overhaul everything. You might find that a food you thought was fairly healthy is very calorie dense, or that something that looked like a single serving is actually three servings when you go by the amount on the label.
One piece of advice I'd give anyone starting out on making dietary changes is to pick up a food scale. I bought a $20 scale on a whim, even though I thought it seemed a little extreme at the time, and it's one of my most used kitchen items. I think portion control is almost more of a problem than what to eat - most of us know what's healthy and what's not, but very few people have proper portion sizes in their head. Even after years of this, I still find it easy for my portions to creep up if I'm not paying attention.
I'd always jumped right in with a complete diet overhaul and failed, and I think the reason I was finally able to get a handle on things was because I approached it slowly this time around. Three of the things that stood out for me when I tracked my unmodified eating habits were portion size, my lack of veggies (I really thought I was getting enough until I saw it on the screen), and just how many calories above what I needed I was eating in a 'normal' meal. From there, I started to make small changes to specific items (like going from a large pop to a small to water eventually, or adding one extra serving of veggies at lunch) rather than starting from scratch.
One philosophy I really like is to make changes positive rather than negative. Look at adding healthy things in (more vegetables, more cooking from scratch, more water) rather than taking things out. As you add the good in, it'll naturally push a lot of the bad out, and you can decide along the way what's worth keeping as an occasional treat.
Edited by: CHRISTINA791 at: 7/20/2013 (10:59)
Fitness Minutes: (86,171)
7/20/13 10:32 A
I agree with MICHELLEXXXX, don't overwhelm yourself. Just start with getting used to tracking what you eat. That would be your first step.
Then set weekly goals for yourself. Like, get 5-7 servings of veg and fruit. Once you conquer that goal, move onto the next.
Just go at your own pace, there's no rush.
Definitely, don't eat things you don't like! This shouldn't be a punishment. What helped me is trying out new recipes and discovering healthy meals I enjoy eating... much, much tastier and filling than my lazy TV dinners, frozen fish sticks and lunch meat sandwiches. :P
Fitness Minutes: (5,920)
3,685 7/20/13 10:26 A
I would start by simply tracking what you're eating.
if you know what to eat but just aren't doing it, then you need to look at the why of why you aren't doing what you know you need to do. if you don't like the foods you know you should be eating, then you need to find a way to make yourself like them. i know collards are good for me, but i don't particularly like them plain or sauteed with olive oil and garlic. i do love mashed potatoes though, so i mash steamed collards into my potatoes. so take what you know you should be eating and figure out a way to pair it with something you already like. or you can look for other recipes and preparations that you might like more. if you don't have time to make what you think you should eat, you can do one of two things. make time by getting up earlier or cutting back/out another activity. or you can find a cheater prep. say you love broccoli, but hate buying heads and washing them. eat smart sells packaged, washed, cut into florets broccoli. you can also buy frozen chopped broccoli. same goes for peppers. my local grocery store has little plastic containers of already chopped peppers. i am pretty sure you can buy those frozen and already chopped as well. so this way you've cut back on your prep time, but are still getting the food you need. if you run into spoilage issues when you make what you think you should be eating, try buying less perishable versions. berries tend to spoil quickly. but if you buy frozen berries, they're ready in just the amount you need and they won't spoil. when i buy peppers, i buy at least a pound of them. since i tend to use the sauteed in things rather than raw, when i buy them, i clean and chop them all at once. then i freeze whatever i am not using for the immediate dish so that the next time i need peppers i just have to grab some out of the freezer and toss in. i also do that with onions, broccoli and cauliflower because they come in larger quantities and freeze well. also look at dried and dehydrated and canned options if spoiling is your issue. i much prefer fresh mushrooms, but having a few cans on hand can mean an extra veggie in an easy weeknight dinner. and if you just don't want to, you have to suck it up and do it like you do with all those other chores you don't like [taking out the garbage, brushing your teeth, cleaning the shower] or wait til the point where the end reward justifies the effort.
Not a bad thought. I would make a list of foods that you currently enjoy, and foods that you know you like, but don't eat. You aren't going to eat many foods that you don't like. Go see a nutritionist/dietitian if you want to, and come up with a meal plan.
There is no " what to eat ". You want to cover your basic nutrition needs, but certain foods aren't required. The foods you eat to get there can vary. You might find that simply eating more of the vegetables you like, and less of the processed foods you also like, can be enough change. Changing from a cheeseburger to a sub is healthier. Small changes add up.
You hopefully eat some healthy foods already, and what you need to do is focus on those foods that you enjoy, AND are healthy. Limit the unhealthy food/drink. You do not need to go find some healthy food that you do not like, and start eating that. You will naturally try to add more variety at some point, but just try things, and only keep what you like. Eventually you will have a list of healthy, delicious foods that you can eat, and enjoy. Then just try to make 90% of your diets from this list.
I am having a very hard time changing my eating. Now working out I have down to a science and actually enjoy it. It's my eating that I can't seem to get a handle on and I have heard the phrase over and over.."abs are not made in the gym, their made in the kitchen". Their is so much that I have to change it's so over whelming. Where do I start? I know what to eat I just don't eat it unless I feel like it. Should I start by seeing a nutritionist?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.