Note: This is from an article I originally wrote for Magnolia Magazine.
As a certified personal trainer my area of expertise is in the realm of exercise. For specific nutritional counseling or menu planning please contact a Registered Dietitian or nutritionist. That being said, I wanted to share some general guidelines and information that has been helpful for my clients (and myself).
I think most people realize that fad diets don’t work, at least not for the long term. They often lead to yo-yo weight gain and loss that not only can disrupt their metabolism but their emotions as well. It’s important to learn how to eat in a healthier way you can sustain for a lifetime.
Some of these suggestions will expand on information presented in the first article though many will be introduced for the first time. In incorporating these ideas I recommend making incremental changes over time.
• Meal Frequency: As mentioned in my first article, I believe that eating at least 5-6 times per day (3 meals plus 2-3 healthy snacks) is an important key to getting one’s caloric intake under control. You’ll feel fuller throughout the day helping to avoid binge eating. Another benefit is increased energy levels. Some people are afraid this will lead to eating more food than before, but you are merely spreading out the calories. Ideally you should find that you’ll eat less overall calories because you won’t be as hungry. Some experts also speak about the “thermic effect of food which supposedly is enhanced by frequent eating.
• Plan Ahead: This helps you have healthier options available. If you leave your eating to chance, chances are you’ll be stuck having to make poor choices. Packing a cooler with healthy food/snacks for your car or workplace, as well as planning healthier places to eat out when necessary, are helpful strategies.
• Eat just what you need: This will probably take some time to get a handle on, but you want to eat just until you aren’t hungry anymore, not until you feel you’re overstuffed.
• Chew Slowly: This helps one eat smaller quantities, increases enjoyment, and improves digestion.
• Portion control: A good general rule of thumb is to think of a portion as being around the size of your fist or palm of your hand. However, you can weigh and measure for a week or so to see exactly what a specific portion looks like. Also go easy on the condiments.
• Balanced meals: Ideally it’s a good idea to have a balance of protein, healthy fats and complex carbohydrates within each meal if possible. This won’t always work out but it’s a general guideline.
• Drinking calories: Drinking lots of fresh water is critical to staying hydrated and also avoided false hunger (which is thirst disguised as hunger). Watch out for hidden calories found in rich coffee drinks, alcoholic beverages, soft drinks, and even reasonably healthy drinks like fruit juices.
• Calorie facts : Fat is 9 calories per gram, Alcohol is 7, Protein and Carbohydrates are 4 calories each.
• A Helpful tip: Have a salad or healthy snack shortly before you eat your main meal if you’re really hungry. This will help you eat more slowly reducing the chances of overeating.
• Fact about Fat: There are 3500 calories in a pound of fat, so in order to lose a pound of fat you need to create a 3500 calorie deficit through diet and/or exercise (ideally a combination of the two). However this deficit needs to be created in a way that won’t sacrifice muscle tissue so you want to make sure you are not using starvation tactics.
• Write It Down: As mentioned in article 1, having an awareness of what you are actually eating is key to knowing where you need to tweak your eating plan. Even if you don’t change what you eat at first it’s helpful to know what you are actually taking in each day and from there evaluating how to change things for the better a little at a time.
Scott Fishkind/Time4You Fitness
http://www.time4youfitness.com
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