Healthy Eating is a meal plan for LIFE!
I really cannot stress this enough! – If you eat good stuff, then your body will do good stuff!
Forget about all the latest diet trends right now. Yes they will help you lose weight fast BUT unless it’s something you’re going to be able to continue for the rest of your life day in day out, it’s inevitable that at some point you’re going to put the weight back on again. Adopting permanent HEALTHY eating habits will not only drastically improve your health but can also help with permanent weight loss too.
Whichever diet you’re following – cutting carbs, drinking shakes, or eating in an 8 hour time slot, they all equate to exactly the same thing – CALORIE DEFICIT. Weight-loss happens when your body is in Calorie deficit – e.g. You eat less calories than you use. However, to achieve HEALTHY WEIGHT-LOSS, it’s not just the calories you have to think about. You may lose weight eating 1300 calories of chocolate a day BUT you wouldn’t get any of the health benefits and nutritional value of real wholesome food. So, if you’re counting your calories you need to educate yourself too. So read the nutritional labels and see what the calories are made up of.
Is what you’re eating actually NUTRITIOUS?
Food is fuel to your body and if you fill it with rubbish, you can’t expect it to do great things! Go for real Wholefoods that will give you the correct nutrition and nourish your body. As for meal replacements and supplements – they may contain all the vitamins, minerals and macro’s (product advertising words, not mine!) of a balanced diet, but they’ll never compare to real food. Also, there’s nothing magical about a protein shake either , it is what it is – a source of protein, just like chicken, eggs and fish etc. They’re great for convenience, but unless you plan on drinking protein shakes instead of eating a proper meal for the rest of your life, you’re never going to re-train yourself to adopt healthy eating habits by using them.
Top Tips for eating a Healthy Diet
Eat AT LEAST 5 portions of vegetables and fruit every day.
Include good fats ( although high in calories, good fats are very beneficial to health).
Include a protein source at each meal.
Plan your meals in advance.
Start the day (with a good breakfast) as you mean to go on.
Cook from scratch whenever possible – you‘ll know exactly what you’re eating.
So forget about the fad diets – it really is worth making those Healthy SUSTAINABLE changes that you‘ll keep up for life!
Reasons for Overeating
If you’re following a balanced, healthy diet to lose weight it can be very frustrating when you suddenly go off the rails for no apparent reason and eat everything in sight! (I know – I’ve done it myself) and if you weren’t even hungry in the first place, you’ll be feeling guilty and thinking ‘Why on earth did I do that?!!!’
We all have occasional moments of madness. However, if overeating (or binge eating) is a reoccurring problem, it may be worth looking into the real reasons you’re doing it.
If you restrict your diet, go hungry, or anything else that restrains your eating you will overeat.
The reason why this happens is because the body sees a period of hunger as starvation and automatically sends out hormones to make you overeat to compensate. Overeating due to biological reasons has nothing to do with willpower or control, it happens because you restricted your body.
This type of overeating has to do with food.
This occurs when you put yourself through a mental restriction. Not allowing yourself to eat certain foods as you think they are bad or you have certain food rules. After a period of depriving yourself, you’ll end up overeating these exact foods you tried so hard to avoid in the first place.
Again, this type of overeating doesn’t have anything to do with willpower or control. This is just how the brain works. The more you mentally fight the food, the more the mind wants the food.
This type of overeating has to do with how you relate to food.
Emotional overeating occurs when we become emotionally dependent on the food and eat when we aren’t physically hungry. Eating to comfort stress, anger, PMT, unhappiness, boredom. depression etc. where food becomes a comfort and a coping mechanism to help you through your problems. This often happens unconsciously and we don’t even know we are choosing food, it just happens and the more you eat, the worse you feel.
This type of overeating has nothing to do with food but is due to emotional reasons.
Over eating due to your social environment – parties, nights out with friends, office treats where celebrating generally revolves around food or drink may be very difficult to avoid and cause you to eat for reasons other than hunger – just to be polite. Other people that are in your social circle can have a massive impact on your choices and if you’re not surrounded by supportive friends and family it can be disastrous to your healthy choices.
This type of overeating is due to your own willpower.
PLEASE remember that overeating occasionally or for a short period of time is merely a blip which can be overcome and you really shouldn’t let it sabotage the rest of your good efforts. Draw a line under the episode, think positive and start afresh – You CAN do this!
Which is the Best diet to follow?
It’s the question I get asked most often…….
Dieting is always confusing as there are so many different approaches and so much misleading information about the best way to do it. It’s unfortunate that those wanting fast results will more often than not resort to those diets with the biggest weight loss claims.
So whats the Magic Ingredient?
There really is no magic in drinking a magic shake for breakfast, a magic bar for lunch and a healthy meal in an evening – if you cut your calorie intake down to extremely low levels WHATEVER you’re eating, of course you’re going to lose weight fast! and despite very cleverly worded advertisements, there really is no single food that will make you lose weight, just as there is no single food that will cause you to gain weight beyond its calorie value (i.e. 500 calories of chocolate is no more fattening than 500 calories of chicken breast) however, the healthier option will always have more nutritional value and therefor be of greater benefit to your body.
To put it in basic terms (and it really is pretty basic)
If your wanting to reduce your weight sensibly, by losing body fat rather than muscle CALORIES are the main factor. You must consume less calories than you expend but still enough for your body to be able to function and perform as it should. This is so important. Yes you will lose weight a lot faster if you can survive on 500 calories a day, however, it’s not sustainable, you will feel crap, it’s not healthy and more often than not the results won’t be long term – do you really want to be a size 8 for your summer holiday and back to a size 16 for Christmas?
Secondary MACRO’S (Protein, Carbohydrates and Fats) are also an important factor to consider and they can be manipulated depending on what goals you’re wanting to achieve. It may sound confusing doing the calculations but many Food tracker apps (such as MyFitnessPal) do all the maths for you.
And finally Meal TIMINGS can fine-tune your diet if you’re working your diet and nutrition around your training goals.
Meals off plan don’t have to jeopardise your results as long as they are part of the overall plan – life would be boring without them.
So if you’re wanting to lose weight, don’t be misled by all the hype. Start with the basic maths calories and then work on the rest – it really is that simple!