I
have trained so much over the years, from reading and from trial and error
that I could be a decent coach myself with a little more training. I don’t
think it’s something I’ll really pursue, but I considered it wise to share some
things I’ve learned with you. Today
I will look at the first part of getting healthier and fit — Healthy Eating.
Rules for Healthy Eating
Eating
healthy is something a lot of us want to do, but we have such a hard time
because of the economic situation and busy work schedule. Permit me to say that
making changes in your diet is not easy, but I will advise against making
drastic changes and advice you make gradual changes.
If
you try cutting one little thing out at a time, eventually you will get used to
the change and it will become normal for you. Then repeat the process.
Healthy Eating Rule 1:
Pick one or two things to change about your diet, and start simply with those.
Every week or two, try something healthy and incorporate it into your daily or
weekly menu.
Healthy Eating Rule 2:
When cutting out something bad from your diet, replace it with something
healthier and tasty. Also, learn to incorporate a variety of not only fruits
and vegetables, but nuts, calcium-rich foods (like soymilk), foods with good
fats, high protein but lean foods (like beans), and high-fiber foods and avoid things
high in saturated fats or too sugary.
Healthy Eating Rule 3:
The first things to cut out are fried, fatty foods (like McDonald’s) and stuff
that’s too sugary (doughnuts and candy) and other junk food. Don’t cut it out
completely, but start to phase it out gradually and replace it with healthier,
tasty foods (see first two rules).
Another
important concept is to eat small portions. You can add healthy snacks in
between meals. The key here is to plan it out so that you not only have your
three squares, but maybe a yogurt in between, and fruits, or instead of having
a large lunch, two smaller sandwiches.
Healthy Eating Rule 4:
Eat smaller portions more often during the day. If you’re going to be on the
road (travelling), you have to plan ahead, or you’ll end up eating something inconvenient
(fast food) which won’t be as healthy and will definitely be more expensive.
When you go shopping, look for healthy snacks that you like and then pack them
when you go to work or on the road.
Healthy Eating Rule 5:
Pack healthy snacks to take with you, and plan for meals when you go on the
road. Note that these won’t make a noticeable difference right away, at least
not on your waistline. Losing weight — especially fat — will not happen
overnight, or you will easily gain it back. Be patient, and think long term.
Don’t look for quick fixes.
Healthy Eating Rule 6:
Set long-term goals, and don’t expect quick results. Be patient!
There
are many more tips, but these are the basic rules for eating healthy, which is
the foundation for getting fit. Incorporate these rules one at a time, slowly,
and you’ll see a big change over time. You’ll love yourself for it!
Visitors Corner:
So glad you are here, were the tips helpful? Or you want to
add to the list. Don’t leave without dropping a comment. Enjoy the rest of your
day.
