Are you one of many people that have tried different diets resulting in weight gain, loss of self-esteem, guilt and often malnutrition?.
Unless you live in a cave, along with the paleo diet, you cannot ignore the statistics and evidence that DIETS DON’T WORK. They can be expensive and create a stressful obsession to be “healthy”, turning social or family meals into a battleground.
The good news is you don’t need them. Here are 10 suggestions that will promote a healthier life:
- DON'T SKIP MEALS…EVER
Avoid overeating and under eating. Intentionally skipping meals is a set up for over eating, which will do more damage to your self-esteem than your waistline. Plus your metabolism is stimulated by food, to a limit of course, an active metabolism burns more calories.
- LESS IS NOT MORE WITH NUTRITION
“Diet” foods confuse our bodies. Fullness without nutrients, leads to hunger sooner than expected…and leave you feeling like “I shouldn’t be eating again”… this confusion brings in feelings of guilt and shame.
- ALLOW FULLNESS
A satisfying meal leads to less grazing and “picking” between meals. Instead of just filling up on low calorie foods or eating small portions all day long, make every meal count and eat until you are satisfied. Eating “six small meals a day” is not a good habit because it follows the concept of thinking about how to eat, not by listening to the body.
- PRACTICE MINDFUL EATING
Avoid eating in a rush or multitasking when eating. Enjoy your food, enjoy the time. Set the table and eat without distractions of cell phones and TV.
- BUY REAL FOOD
“ Real food” out of the ground real food. Bake a potato, fry an egg, steam an ear of corn. That’s right, carbohydrates, cholesterol and even a starchy vegetable all in their pure form. Instead of putting your health in the hands of a packaged protein/zero carb bar, check out what Mother Nature made.
- MANAGE YOUR STRESS
It is not okay to feel stress all the time. Stress has a physiological impact on your health and your weight. Take a walk, breath, meditate, sing, or dance to some music. If you are feeling stressed, make the necessary changes in your life before it takes control over your eating.
- CREATE HEALTHY CONNECTIONS
Meet healthy people. Remember habits are contagious. So, if you go to yoga class or for a walk in your neighborhood, talk to people, introduce yourself. Socializing will reinforce your new routine. We often visit the same stores, restaurants just to see familiar faces and feel welcome.
- KEEP AN OPEN CONVERSATION WITH YOUR BODY
Listen to when there is hunger and when there is fullness, don’t argue with cravings, their coming! Observe, honor and satisfy. Try some peaceful negotiations with your cravings, with time, cravings will become much less aggressive.
- AVOID "SETTING GOALS" TO LOSE WEIGHT
I am not suggesting that you abandon your goals, just shift focus to the process of developing and keeping healthy habits instead of the end result. You’ll get there only if your process is consistent.
- DON'T SUBTRACT BUT BALANCE
Make additions to your routine that bring you pleasure and feel good. Taste new flavors, try a new activity. This method does produce a deprivation state, though it takes a little more effort than just eliminating donuts or fries.