Second, an update: RE: granola bars. I would recommend eating the homemade granola bars within 2 weeks, 3 tops. They don't get stale, but they do start to get overly moist and just lose the nice taste.
Now, for the main event! I'd like to share some diet Dos and Don'ts that have worked well for me. I hope you can find a tip or two that might help you eat better or lose weight!
- Do make a list of goals, both short and long term. Goals can be short and simple (today I will drink 100oz of water) or they can be long and tough (I will lose 50 pounds). Having small goals along the way to a big goal will help prevent you from getting discouraged at the long journey
- Do make 1 or 2 changes at a time. Start by cutting out soda (or something similar). Next add more water. Tackling something small and accomplishing it is helpful to both your body and mind.
- Do have a support system. Look for someone you are comfortable being accountable to. If you will become upset or angry if a spouse suggests NOT eating that third slice of pizza, maybe they won't be your best choice. Find someone that you can vent to, celebrate with, and who gets you and what you need to hear. The rest of your family and friends can help, but designating someone as your "buddy" makes the whole process seem doable.
- Do drink lots of water. Shoot for a minimum of 8x8 (8 8oz glasses). While there is no scientific evidence that 8 glasses of water is the optimal number, it is a good place to start. If you can move to 10 or more, you will be well on your way to keeping yourself well hydrated. This will keep your systems working properly, will help keep you feeling full, will improve your overall health and appearance.
- Do find tricks that work for you. Personally, I find tea (hot or cold, unsweetened), gum, and water to be easy fixes for keeping my mind off of jelly donuts. I keep a few kinds of gum around depending on what I may be in the mood for--sugary taste (berry flavors) or refreshing (cinnamon/mint). While these tricks are not as healthy, sometimes hard candy or diet soda helps too. I feel like I am getting a "treat" without having a 300 calorie candy bar or bag of chips. Find what works for you and keep it handy!
- Do believe in yourself. While statistics show a very low percentage of people actually keep off the weight they lost, it isn't because it can't be done. It can be done and it can be done by you! Regardless of your past success or failures, you need to believe in you today. Your own belief in yourself can push you through the hard times and give you the patience you need to succeed.
- Don't change everything at once. Deciding to eat only fruits and veggies, avoid all junk food, work out for an hour a day, and drink a gallon of water all on the first day (or even first months) is a sure fire way to fail. When you try too many new things at once it can become overwhelming and discouraging. You settle into the mind set of "why bother". Pick one and work at it (see the Do list)
- Don't make a "forbidden" list. Telling yourself you can't have a certain food can be counter productive and cause you to want more of it. Instead make an "alternatives" list. Want chips? Try air popped popcorn. Want candy? Try watermelon. The changes can be even smaller than that. Want chocolate? Try 1oz of dark chocolate to at least get the added health benefits. You may find that when you eat pizza, you overeat pizza. This might be a food that you decide to keep out of the freezer or throw away the take out menus for. But if you put it on a forbidden list, you will become frantic if a friend invites you out for a slice, or it is the only food option at the next kid's birthday party. And if you can practice self control and keep it to a serving size--enjoy the pizza!
- Don't get caught up in trends. Perhaps fewer carbs and more protein will work well for you. Maybe a low fat diet is best. Maybe you operate well as a vegetarian/vegan/gluten free/paleo/raw foods eater. I firmly believe that these eating patterns are best explored SLOWLY and ONLY after you have formed good habits in your current lifestyle. It may not be your ideal, but the standard food pyramid is a good place to start a healthy eating life. If you find later down the road, and after lots of research that an alternative works better for you, by all means go for it.
- Don't go to extremes. More is not always better. Less is not always better. It is not healthy to eat 1,000 calories a day while working out for 2 hours a day. Find a tool to help you determine the proper amount of calories you need to lose weight and stay close to the recommendation. Some tools will give you an amount to follow whether you exercise or not. Some will give you 'extra' calories to eat if you do exercise. Whichever plan you use, don't over do it and tax your body.
- Don't give up. You might have a bad patch. You might start out great and then falter. You might start slow and then soar later. You will never reach your goals if you give up trying. "The Miracle isn't that I finished, the Miracle is that I had the courage to start" (John Bingham)
In Pursuit,
Sarah
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