Sunday, 05 February 2012
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10 Pieces Of Advice For Sticking To A Healthier Lifestyle
We're now into the second month of the new year. This is usually when people decide whether or not to keep up with their New Year's goals, and sadly it's far easier to fall back into old habits. If you're like me and you decided to commit to a healthier lifestyle, don't give up! It's definitely hard to get into the swing of things with diet and exercise changes, but over the the last few years I've picked up some tips that may just help you and me to stick to our goals for good! Of course, I'm not a doctor or health professional, so be sure to speak to a health professional if you will be making any drastic changes.Diet:
1. Stop counting calories and start downsizing portions. I feel that counting calories is just too strict and stressful. Most of us are visual eaters, filling up our plates regardless of how hungry we actually are. This is especially the case with snacking (raise your hand if you've finished off a family-sized bag of potato chips in one sitting!). A simple fix is to just use smaller dishes. If this can't be done, then fill up your plate with veggies first so that you have significantly less room for everything else.
2. Eat slower. It sounds so simple, but it actually helps. The faster you eat, the longer it takes to feel full. I've read that a good average time to spend on a meal is 20-30 minutes. A lot of us tend to eat faster while watching television, so if this is the case for you try changing up the scenery. Sit at the table, turn on some music, or perhaps pick up a good book.
3. Don't forbid yourself from eating your favourite snack foods. Chances are you'll have a greater urge to binge if you do happen to come across them. I'd not recommend setting up a cheat day either as it can result in a whole day of binge eating. As long as the healthy foods outweigh the junk food then you are on the right track.
4. Opt for healthier snack foods. I am partial to no-fuss items that can easily be eaten on the go, which often means fruits over veggies. But veggies are also important to include! If you tend to slack on veggies due to laziness, then choose a day once or twice a week to prepare pieces of your favourite veggies. This way you can store them for the week for easier access. If you prefer fruits over veggies for the taste, get creative and try your hand at green smoothies.
5. Eat more often during the day. There are opposing views on this topic, but if you are hungry, eat. Not eating isn't going to help matters and could easily lead to eating far more during one sitting than desired. Just be sure to grab small portions of healthy snack foods and maintain the slower pace.
Exercise:
1. Figure out where you are comfortable working out and stick to it. Not everyone likes working out in the same place. I love the gym but I know that others feel intimidated by them. This is going to take a lot of trial and error, but it's worth it! Creating a bit of a routine with the exercise can also help you keep up with it, so figure out when you feel happiest working out and stick to that time as much as possible.
2. If working out solo intimidates you, bring some friends. I'm actually the opposite, but I can understand why people would feel uneasy working out alone. Going out with friends will give you more confidence to try out exercises that you'd not try out on your own and may even result in some friendly competition that will spur your motivation. After you've gotten accustomed to your environment and to the exercises, you may even feel comfortable working out alone!
3. Don't push yourself. Results take time, so be patient! This is probably the biggest hurdle in weight loss. Throw out the scale, stop scrutinizing your body all the time. You won't see or feel changes right away when going on this path without professional guidance, so just remain consistent.
4. Exercise is a great de-stressor, so use this to your advantage! Angry with your friends? Have a ton of papers due next week? Taking an hour off (or however long you can spare) to work out definitely helps to burn off some steam and gives you a fresher outlook on your situation. I find that exercise can leave me better prepared to tackle my school work as well, so use this opportunity to kill two birds with one stone.
5. Change up your exercise routines. I know that I've so far advocated a lot of consistency but too much consistency can lead to the nasty "plateau effect." If working out with equipment, change up the program or intensity level on a regular basis and try rotating between machines. I like to keep the elliptical as my constant and switch between the rower and the stationary bike. If outdoors, try different terrains and different outdoor activities.Overall, it's really going to be about pushing past all the distractions that derail you from the process. But just imagine how amazing you will feel after a few months of sticking to healthier changes! And eventually you will find yourself looking forward to these lifestyle changes you've made. It's all about patience, and if others can do it so can we!
Do you have any tips and tricks to maintaining a healthy diet and workout routine? Any success stories of your own you'd like to share?
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- From: ashleynicole
- Name: ashleynicole
- Location: Edmonton, Alberta, Canada
- About Me: I'm a 21-year-old university student, hoping to major in art history and minor in psychology. All I need is some music, sci-fi, and fantasy and I'll be a happy camper.
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Comments (25)
Counting calories actually isn't that hard for me. :p
Stay clear of the gym. Do exercise you like. Tennis, dancing, walking the dog, etc. Most people don't follow up with gym commitments.
Eat as much as you want, eat a large volume of foods, but make sure they are the right foods. You never have to stop pigging out on fruits or vegetables.
Ditch the bad habits. Definitely ditch dairy, ditch as much sugar as you can, ditch meat, and ditch your candy. Go vegan. If 90% of your diet is healthy fruits/vegetables your tastebuds will adapt and you won't get cravings for crappy processed foods. Crappy processed shit shouldn't be seen as a "reward," it's nasty, avoid eating it at all costs.
That would be my additional advice.
@ShimmerBodyCream@xanga - Or if the gym is the only option, I'd say go with a friend or go to classes that are fun, like belly dancing or steps or whatever... but just using the same equipment over and over gets boring fast.
Do weight training. IMO being and feeling strong is much better than just being thin.
When you look at celeb pictures, tell yourself they are Photoshopped and all that. You need to be realistic about your goals.
Get rid of crappy snacks. Chips, cookies, etc... really add up.
Breathe deep a few times. You'd be surprised at how often this relieves stress-based munchies. But if you're hungry, eat.
For women, "getting healthy" is sometimes thrown around as a euphemism for trying to look better. Health encompasses loving your body, spirit, mind....all of you...and treating yourself with the same care you give to other people.
@ShimmerBodyCream@xanga - Now maybe I'm just weird, but I'm the total opposite! I cannot at ALL follow up with my at-home or outdoor workout commitments, but I find it significantly easier to bring myself to the gym. I think it's because seeing everyone else trying to attain the same goal gives me a lot of motivation.
I definitely agree with the fruits/veggies comments. I swear I could eat my weight in grapes if such a feat were possible!
Did you start following this advice to lose weight or have you just been brought up around such a dietary lifestyle?
@MoonFaeEyryan@xanga - Ah, weight training, I forgot to include that in there. Weight training of any kind (weight machines, free weights, your own body weight) will definitely help you to lose weight easier and faster than with just cardio! I'm glad you brought that up :)
@whiteblackgray@xanga - I've never heard of deep-breathing tactics for hunger cravings. I'll have to give that a try, thanks! It helps with many other bad habits (smoking cravings, desire to pick at my skin) so why not dietary habits?
I agree with your mental and emotional view of being healthy. It isn't just about looking fit and sexy, nor being a size two! This is definitely an aspect of healthy living that we tend to forget more often than should be.
@ashleynicole - I have done extensive research. My dad was a farmer so I grew up on hostess, meat, and starch. (but I'm a vegan now) My parents have had numerous serious diseases (cancers, diabetes, hypertension, rheumatoid arthritis, etc) and I used to be 50lbs heavier so I research nutrition extensively... perhaps in vain though, I don't think they will ever take my advice. :P
@ShimmerBodyCream@xanga - I don't think I'd ever be able to go vegan, I enjoy chicken, salmon, and turkey too much! And milk and yogurt, yumm. Perhaps nudge them into a healthier direction with small changes - it's definitely hard to make all the changes in one fell swoop! I remember when I was sick in 2010 I was unable to eat very much, only eating chicken and turkey, veggies and fruit, yogurt and cheese, and rice. I definitely do think that those eating habits left me feeling better than the unhealthier habits I've picked up over the years. Like I mentioned in my New Year's goals post a few months ago, for a time I was eating about 90% fresh, and it definitely does make a difference! So hard to get back on track though. First step: munching on celery sticks instead of eating that chocolate bar I was eyeing in the kitchen ;)
I have PCOS so losing weight is hard for me. But I'm still trying! I don't count calories but instead just write down everything I eat. And eating small snacks more often really helps as well! I try to bring fruits, nuts or carrots to class to snack on so I don't get the urge to buy chips everyday.
@deemure@xanga - Journalling is another great idea, not just for diet but for exercise too :D I love to snack. But that's because I'm lazy - I'd rather eat something small many times during the day than make myself nice meals and just snack here and there. I hope that you'll be able to figure out a way around the PCOS with your weight loss! I've never had to experience something such as that affecting my ability to lose weight, must not be a fun ride.
water.
if you think you're hungry, drink an 8 oz. glass of water. if you still feel hungry 15 minutes later, THEN you can eat.
people often cannot tell the difference between thirst and hunger - i couldn't for a long time - and it's amazing how much less you eat when you only eat when you are actually hungry. :)
Don't think about more than one decision at a time. If you're going to the fridge for a drink, stop and think about the fact that water will be better than soda (or whatever your "bad" drink of choice is). If you think you need to work out three times a week but have a hard time with it, take it one workout at a time. I've found that it's much easier to make one decision at a time as it presents itself and to give yourself credit for each of the small decisions you make throughout the day, rather than torture yourself with the ideas of what you're going to do for the next week.
@ashleynicole - haha i love snacking. I think i snack too much. Journallingreally helps in pin pointing the times that I do overeat and why I do it. Losing weight will also help with with my PCOS symptoms too
@SimpleCrazyLove@xanga - This is great advice as well! I kinda had to learn this the hard way. After not working out or trying to monitor what I eat for about a year I tried to do it all in one day. I know now I have to start off small and regain control of one thing at a time instead of trying to juggle it all.
I really REALLY wish our playgrounda had exercise equipement for adults, as shown in the above photo. It's such a simple, great idea. Cities need to start investing in this.
@deemure@xanga - The "one day at a time" thing works well for me because I hate intentional workouts (if that makes any sense), so when I get one day done rather than thinking "Ugh, I have to do that two more times this week" I just tell myself that that's one day done. I just have to look at the positive side rather than focusing on the fact that later in the week I've got to do it all over again.
@bombshell_couture@xanga - Glad to know I'm not the only one who thinks playgrounds for adults are an awesome idea. I don't have kids, but I would love having an adult playground nearby. That would make working out so much more fun.
@deemure@xanga - I just snacked on an entire chocolate bar :/ Damn, so close! I know that for me, I grab what is easiest to grab for snacking, and that's always junk.
@bombshell_couture@xanga, @SimpleCrazyLove@xanga - Adult play grounds would definitely be an interesting thing to see in cities! I've actually played in play grounds with friends before when all the school children were home for the day. Without them even having workout equipment, it definitely can tire you out! Perhaps employers should set up "recess" a few times during the working day and have a play ground set up where adults can exercise while interacting with everyone else and just taking a break from their work.
Hm. Me and my Hubby just recently started getting up early enough to exercise before he runs off to work, as it's the only time we can find time to regularly exercise together. But yeah. I'm hoping it goes well! He's wanting to trim his waistline to keep him from getting a gut, and I'm simply wanting to stay healthy and encourage him along. Heaven knows I don't need to loose any weight! I already about fall over each time the wind blows. I weigh between 118 & 120 here lately. :( I'm wasting away and don't know why. Haha. I told my husband that I am probably the only lady he'll ever hear complain about loosing weight! It's true. :/ I need to stay healthy, but without loosing weight. Wish me luck? Haha I'm trying to focus on cardiovascular and muscle exercises. Any tips?
@akarui_mitsukai@xanga - What are your eating habits like? Sometimes people just remain naturally thin regardless of how much they eat! Just be sure that you are eating appropriately for your activity level. If the weight is a concern for you, I'd actually recommend a doctor's visit just to make sure that nothing more serious is at play - much like thyroid problems can make one gain weight super easily, there are likely to be internal problems that can cause one to not be able to gain weight! Perhaps even a nutritionist would be helpful. But adding weight exercising/training is definitely a good start - bulk up with muscle, not fat ;)
@ashleynicole - I am journaling my weight loss woes and successes here on Xanga and I do believe it helps! It helps me to stay motivated, clear my mind, reflect, heal, and take on a new perspective on weight loss! It helps emotionally and spiritually! I am also able to label emotions with my eating habits and such. So this is a new journey for me! YAY for HEALTHY lifestyle changes!
@pEnSaMiEnToS_pRoFuNdOs@xanga - That's awesome! How long have you been journalling everything and keeping up with the healthier lifestyle changes? I seriously keep trying to limit my junk intake... but chocolate will be the death of me ;) Guess I'd better hit the gym today! I've never really thought about my emotions while eating. I often just eat when I'm bored, but I'm sure that in some cases I also eat due to anxiety :(
I just started two weeks ago... you should stop by and read me... I have a new post coming out today! I am a stress eater... which is in essence, emotional, so I have to stop and think about why I am eating some of things I am eating sometimes.
Try to avoid drinks w/ sugar and drink water instead.