Where to start? At the beginning! Healthy living is not something that can be done overnight. It takes time and patience. The more intentional you are with a lifestyle overhaul (NOT A DIET. Diets are temporary; healthy living is forever) the more long lasting it will be. It took time to get your eating habits now, so it will take time to undo it as well.
Here are 10 Tips to get you going:
1. Decide your goals
What do you want to do? Define what getting healthy means to you. There is no right or wrong answer. It's whatever it is to you.
2. Log what you're doing
Spend 1-2 weeks logging everything that you eat and exercise. You have to know where you are to know where you are going. This will take time but is crucial. You need to know how much you're eating.
Myfitnesspal is a great app.
3. Review-calories carbs fats protein
Once you are done recording, see how many calories you are consuming a day. Is it over 1500? 2000? 3000? Where do you want it to be?
What type of food are you eating? Processed? Wholesome? The goal will be to get back to real and whole food.
What is your breakdown with proteins, fats, carbs? What can you do to add more fat and less processed carbs?
4. Work out 10 min a day
Now it's time to start! You should get in exercising almost every day but stay slow. Aim for 10 min and eventually increase it. 10 min of walking a day can make a world
Of difference.
5. Reform your kitchen-goal: 1 healthy meal a day
Next is to try for one healthy meal a day. Whether it's adding a salad or some fruit, every little bit helps.
6. Rehaul your food thinking-no processed food, no added sugars, fruits, veggies, healthy fats
This will be where you are heading. Eventually you want to rid your life of processed food, no added sugars, a focus on vegetables and fruit and healthy fats. However you have to start slow!
7. Start small (don't throw out ketchup-the big picture)
It's important that as you get rid of processed food-you do it slowly. Don't go through your cabinets and throw everything out. A good example is throwing out ketchup. Yes, ketchup is processed and has high fructose corn syrup but throwing it out now isn't the point. Focus on the processed food in boxes, bags and cans.
For breakfast focus on getting away from cereal and frozen foods and more towards eggs, protein, fruit and yogurt.
For lunch focus away from processed breads and lunch meats and frozen meals and more on real good meals with fruits and vegetables and healthy fats.
For dinner focus on real meals that don't come from a box or jar or can. Want lasagna-make it yourself!
8. Log your swaps
Everything will require swaps and make sure you record it. I stopped using flavor creamer and instead use milk or butter for coffee.
Instead of cereal, if I want grains I use oatmeal.
Keep a record of these so you do not have to feel like you are deprived
9. Be ready for set ups and don't be hard on yourself
If you slip or it's difficult, just try your best. Sometimes you will be out of food and need to order pizza. Don't stress and eat 4 slices, have 1 or 2 and grab a salad and water. It's all about balance.
10. Plan for going out
Eating out whether it's a restaurant or a party is tough. It will take planning. Make sure to eat healthy all day leading up to it. For restaurants, it's crucial to explore the menu online so you know what your options are. Often times, an appetizer is the size of the meal so those are also in play! Also remember it is okay to splurge. If you go to a restaurant that known for something order it! For example, if I go to roscoes chicken and waffles I will be ordering chicken and waffles and Mac n cheese and not feel guilty.
For parties, I always bring something healthy. I am known as the girl that brings salad. One-it's cheap and easy and also so healthy. Everyone appreciates a bit of salad! That way I know I'll get in at least a few greens. And if it's not a potluck and you're worried. Have a bit of food before-salad, veggies, healthy fats and a bit of protein and then you won't eat as much at the party and also don't have to worry about what will be served.
Here are 10 Tips to get you going:
1. Decide your goals
What do you want to do? Define what getting healthy means to you. There is no right or wrong answer. It's whatever it is to you.
2. Log what you're doing
Spend 1-2 weeks logging everything that you eat and exercise. You have to know where you are to know where you are going. This will take time but is crucial. You need to know how much you're eating.
Myfitnesspal is a great app.
3. Review-calories carbs fats protein
Once you are done recording, see how many calories you are consuming a day. Is it over 1500? 2000? 3000? Where do you want it to be?
What type of food are you eating? Processed? Wholesome? The goal will be to get back to real and whole food.
What is your breakdown with proteins, fats, carbs? What can you do to add more fat and less processed carbs?
4. Work out 10 min a day
Now it's time to start! You should get in exercising almost every day but stay slow. Aim for 10 min and eventually increase it. 10 min of walking a day can make a world
Of difference.
5. Reform your kitchen-goal: 1 healthy meal a day
Next is to try for one healthy meal a day. Whether it's adding a salad or some fruit, every little bit helps.
6. Rehaul your food thinking-no processed food, no added sugars, fruits, veggies, healthy fats
This will be where you are heading. Eventually you want to rid your life of processed food, no added sugars, a focus on vegetables and fruit and healthy fats. However you have to start slow!
7. Start small (don't throw out ketchup-the big picture)
It's important that as you get rid of processed food-you do it slowly. Don't go through your cabinets and throw everything out. A good example is throwing out ketchup. Yes, ketchup is processed and has high fructose corn syrup but throwing it out now isn't the point. Focus on the processed food in boxes, bags and cans.
For breakfast focus on getting away from cereal and frozen foods and more towards eggs, protein, fruit and yogurt.
For lunch focus away from processed breads and lunch meats and frozen meals and more on real good meals with fruits and vegetables and healthy fats.
For dinner focus on real meals that don't come from a box or jar or can. Want lasagna-make it yourself!
8. Log your swaps
Everything will require swaps and make sure you record it. I stopped using flavor creamer and instead use milk or butter for coffee.
Instead of cereal, if I want grains I use oatmeal.
Keep a record of these so you do not have to feel like you are deprived
9. Be ready for set ups and don't be hard on yourself
If you slip or it's difficult, just try your best. Sometimes you will be out of food and need to order pizza. Don't stress and eat 4 slices, have 1 or 2 and grab a salad and water. It's all about balance.
10. Plan for going out
Eating out whether it's a restaurant or a party is tough. It will take planning. Make sure to eat healthy all day leading up to it. For restaurants, it's crucial to explore the menu online so you know what your options are. Often times, an appetizer is the size of the meal so those are also in play! Also remember it is okay to splurge. If you go to a restaurant that known for something order it! For example, if I go to roscoes chicken and waffles I will be ordering chicken and waffles and Mac n cheese and not feel guilty.
For parties, I always bring something healthy. I am known as the girl that brings salad. One-it's cheap and easy and also so healthy. Everyone appreciates a bit of salad! That way I know I'll get in at least a few greens. And if it's not a potluck and you're worried. Have a bit of food before-salad, veggies, healthy fats and a bit of protein and then you won't eat as much at the party and also don't have to worry about what will be served.