Adapting to a Healthier Diet When You Feel Overwhelmed

Adapting to Healthy Diet

When trying to eat healthier or lose weight, it’s easy to find yourself overwhelmed. You might feel overwhelmed, confused, and discouraged. Here are some tips that will set you up for success. Any one can do lose weight and get healthy – it’s truly a matter of you deciding that you’re going to make a change and never look back.

Start Slowly

“Diets” fail because they feel like punishment. As soon as I know I can’t eat something, it’s all I think about! When you create strict rules to follow, you not only feel as if you are depriving yourself of things you want, but you also increase the chances that you’ll slip up. You must stop thinking about weight loss as a temporary goal with temporary behaviors. It’s a lifestyle, a way of living, that will make you feel great and allow the weight loss to happen naturally.

I recommend making small and gradual substitutions. For example, if you usually drink soda with your lunch, you can substitute water for soda one day a week, then two days, then three. Eventually, you will get used to the healthier choice and it will become a habit.

Another great place to start is by cutting out snacks after dinner two nights a week, then three, ect. Mindless night time eating is a trap for many women! This simple change alone can lead to weight loss.

Learn to Make Simple Dishes

Cooking at home is a great and tasty way to eat healthier, especially if you incorporate fresh vegetables. However, you do not have to be a gourmet chef or count every single calorie that goes into your dishes. I recommend that you keep it simple and just focus on incorporating fresh ingredients.

Healthy people tend to eat the same thing over and over. Find a dish that you like and stick with it until you have time and are ready to branch out. For example, instead of a chicken casserole bake chicken breasts and roast a vegetable. It’s much easier to keep track of portions when you eat simple, de-constructed meals.

Don’t Be Too Hard on Yourself

Lifestyle changes are much more successful over the long-term when they are gradual changes. Accept that you may not see drastic results in just a few weeks, and learn to celebrate your small victories. It is worth celebrating when you find a new healthy dish you like to cook or when you find an exercise routine that you find fun. Appreciate these victories and look for ways to add to them.
Don’t use a bad day or week as an excuse to quit trying. Failure is your friend! It’s a chance to learn something about yourself, your habits and what you need to do to be successful.

 

Meagan Norris- Beachbody CoachMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  

Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

 

10 Simple Tips For Controlling Cravings

10 Tips To Stop Cravings

Cravings can get the worst of us. They can turn a great day into something we would rather not remember. Learning behaviors and habits that will allow you to just say no is the key to weight loss, feeling great, confidence, and long term maintenance once you’ve reached your goals!

Remember That Willpower Is Like a Muscle

Willpower is just like any muscle in your body. The more you use it, the stronger it gets. At first, you may find it very difficult to say no to your usual afternoon sugary treat. Over time, your willpower gets STRONGER and it becomes easier to make the healthy choice. You start to recognize the confidence and power that come from being in control of food, instead of letting it be in control of you. Don’t expect it to be easy right out of the gate, but know that it does get easier!

Drink Plenty of Water, Then Drink More

Thirst can mascarade as a craving. I suggest cutting your body weight in half and shooting for that many ounces of water every day. For example, I weight about 145 so I shoot for roughly 70 ounces of water (or 2.5 Nalgene bottles) every day! Make sure you’re not just thirsty before you reach for that treat.

Eat Enough of The Right Foods

It’s not enough to count calories. You have to eat the right foods. The good news is that you can eat much MORE when you eat the right foods. Be honest with yourself, are you actually getting 5 servings of vegetables every day? Do you know what a serving looks like? This is something I struggled with and didn’t even realize it! Programs like 21 Day Fix will help you get your portions and food on track if you need help with what to eat. Without enough of the right fuel in your body you will be more likely to crave something that’s bad for you.

Indulge Once A Week

If you’re trying to lose weight, I recommend limiting true indulgences to once a week. Once you are in “maintenance mode” you can relax that a little more. It’s important to give yourself something to look forward too every week so that you can say no in the moment knowing that if you wait it out you can truly enjoy a treat at the end of the week.

Embrace the 20 Minute Rule

If you’re really feeling like you just can’t live without that piece of chocolate or salty pretzel, wait 20 minutes before indulging. Drink some water and focus on something else. You may find that 20 minutes later you couldn’t care less about that treat or you might gain some perspective about whether it’s a good choice for you.

Don’t Expect to Be Perfect

It’s about progress, not perfection. No one is perfect! If you use a slip up as a reason to quit and throw in the towel for the rest of the day or week, you’ll back track big time. You can’t ruin your progress with one bad choice or even one bad day. Don’t give yourself this easy out.

Get An Accountability Partner

Having someone you can call, text, or email when that craving hits can make all the difference. Choose someone with whom you are comfortable sharing your goals and struggles. Also commit to offensive accountability: it’s not about that person discovering that you’re struggling to make good choices, it’s about YOU taking responsibility for reaching out when you need help.

Sleep More

If you constantly find that you are fighting cravings even after trying these simple techniques, you may just be tired. Permission to sleep more granted! If you’re sure you simply can’t get to bed earlier think about cutting out Television and Internet surfing. Chances are you can sneak in at least one more hour of sleep with some scheduling and discipline.

Operation Distraction

Finding a healthy alternative to your favorite treat couldn’t be simpler now. Google is your friend so use it! There are endless blogs and websites dedicated to making yummy treats out of healthy ingredients. One of my favorites is www.paleomg.com but find the ones that work for you. Remember, it’s better to eat a high calorie treat that’s full of healthy ingredients than to opt for a low calorie treat that’s highly processed and full of chemicals.

Never Give Up

Never give up on yourself. If these tricks aren’t working for you, who cares? Do your own research, be your own advocate, and find something that does work for you! These things work for me, but that doesn’t mean they are perfect fit for everyone. Take responsibility for your health and have confidence that you will figure this out!

 

Meagan Norris- Beachbody CoachMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!

Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

What is Max Interval Training?

Max Interval Training

 

If you are considering completing one of the Beachbody fitness programs, there is a good chance that you will encounter the term max interval training or high intensity interval training (HIIT), as it is sometimes called.   And chances are you’ve heard of Insanity, the program that really put max interval training on the map!  Tabata workouts also incorporate this type of training.

 

Most exercise programs include some form of interval training. The program will require you to alternate between lower and higher intensity workouts or resting periods. For example, you might be asked to walk for a few minutes and then sprint for one, and then return to walking.

 

The difference with max interval training is that these actions would be reversed. You would sprint for several minutes and only rest for one. Most of the Beachbody max interval fitness programs are actually much more intense than that example.

 

Why Choose a High Intensity Interval Training Program?

 

These programs optimize your workout time. They require you to spend more time doing the higher intensity exercises and/or require more of these intervals. The end result is that you burn more calories than you would if you were doing lower intensity workouts for the same amount of time.

 

Max interval training is usually a favorite among people who want to really feel and see results from their workouts in a short period of time. This form of training is also great for people who want to improve their fitness, but do not have a lot of time to devote to exercising every day. Ace Fitness reports that high intensity exercise has also been linked to improved cardiovascular health.

 

Drawbacks of Max Interval Training

 

The obvious drawback of this type of fitness program is that it is challenging and requires dedication. To reduce the soreness that you will feel after doing one of these workouts, and to reduce the chance of injury, you should always stretch, warm up your muscles before beginning and do cool down stretches after each session.  You can also use Beachbody’s Results & Recovery  drink to help reduce soreness – it is specifically formulated to help you recover from tough workouts!

 

Source: http://www.acefitness.org/fitness-fact-article/3317/high-intensity-interval-training/

 

 

Meagan NorrisMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!

Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!