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"85% of it is diet." Astounding. That's what a trainer told me once about the exercise to diet ratio, and the older I get, the more I'm sure that it's true. I think we all overestimate the calories we burn, and underestimate the calories we eat, so let's talk about the eating. There are so many different eating programs out there it can make your head spin. So which one is right for you? The one you can live with! If it's unhealthy, you can't live with it. If it doesn't take into account your lifestyle and preferences, you can't live with it. So a huge step is being self aware.

 

 

1. What do you love to eat that you shouldn't?

2. What do you love to eat that's good for you?

3. What eating interval works for you? 

4. Do you prefer more smaller meals or fewer larger ones?

5. Would you rather eat larger portions of what's healthy, or smaller portions of what's not?

6. Do you like to cook or do you prefer to "grab" something?

7. Do you like to sit down for a full meal or eat on the go?

8. What are your trigger foods? (The ones that set up an addictive response?)

9. What can you sustain?

In short…

10. WHAT CAN YOU LIVE WITH?

 

A temporary diet gives you temporary results, a change in lifestyle gives you a different life. If your brain says, "I can't have that," you're thinking of it as a diet. If your brain says, "I don't eat that," that's a lifestyle change. 

 

You are unique, and you have to find the eating program that goes with you. I know that's a little frustrating, since it would be nice if there were a "one size fits all" answer, but in the absence of that, I can tell you what works for me. (I know, that's not as good as what works for you, but maybe it's a starting point.)

 

I'm acclimated to eating every 2-1/2 to 3 hours throughout the day—smaller snacks alternating with meals. I eat a high-protein, moderate-fat, low-carb, no- sugar diet (unless it's a cheat meal, and yes, I have them sometimes). I believe this program, along with regular exercise, has improved my metabolism. I don't think I'm eating a lot less than I used to, but the results have been that I was able to take off 20 pounds and keep it off for a number of years. It was an adjustment, (and be glad you were not around me when I was acclimating to not eating any sugar) but I think it's worth it. After sticking with it for a number of years, I don't think of it as a diet, I think of it as who I am.

 

Here's an example of my typical menu on any given day.

 

I like to start my day with a protein shake. I like a protein that's not loaded with sugar and has a good protein-to-carb ratio. I use frozen strawberries, Truvia, protein, (about 30 grams worth), and ice. Then, I mix it up in my Chris Freytag Personal Blender and I'm ready to go. 

 

Snack (2-1/2 to 3 hours later):

2 light cheese sticks

Apple

 

Lunch (again, 2-1/2 to 3 hours later):

Chicken salad. (Pay attention to things on the salad like cheese, nuts, candied nuts, or dried fruit if you're being very strict. Maybe even bring along balsamic vinegar dressing if you like. It's more about sugar for me and less about fat.)

 

Ostrim stick (a kind of jerky)

Apple

 

Something lean and high protein like a restaurant burger with no bun and green beans instead of fries.

 

Non-fat plain Greek yogurt with some protein (about 5-7 grams), 1 packet of Truvia, lots of cinnamon, and some slivered almonds all mixed up.

 

This "menu" keeps my blood sugar much more even than it used to be, and with a schedule that mixes up days and nights and is not consistent, I need all the energy I can get!

 

A couple more things to consider, or:

 

10 Things to Remember:

 

1. Find foods that you can take with you that you can snack on if you need to, like "100 Calorie Packets" of almonds, Ostrim sticks, apples, etc. (If I let myself get too hungry, I eat the wrong things.) 

 

2. Find things you let yourself splurge on. For example, I like popcorn with seasoned salt and it helps me not feel deprived.

 

3. Work on finding healthy things that the whole family likes so you don't have to fix something different for yourself. It would be good for them to eat healthy too, although not always easy.

 

4. Find mainstays that work for social settings, dinners out, etc., so you don't have to turn people down or feel left out and deprived.

 

5. Try to get your inner circle to support you. If you're alone in your endeavor, it's very difficult. If you're doing it with other people, or at least have their support, it's much easier.

 

6. Try to find a "buddy." Doing a life-change with someone will make it much easier. Try to find a family member or friend that will actually take it on for their life as well.

 

7. Remember that taste buds can be trained, so give them time.

 

8. Don't believe the voice in your head. Everyone's first reaction to having to give up or modify something they love is "NO! I CAN'T!" But you really can if you give it time. We have a much greater ability to adapt than we think.

 

9. Be aware of how you talk to yourself. You're not a deprived individual on a diet. You're a strong, healthy person who makes good decisions.

 

10. They say that nothing tastes as good as being thin feels. I don't know about that, but I do think that there's nothing like the feeling of being healthy. If you're not taking care of yourself, you're tired, reactionary, out of control and just not at your best. How can anyone be their best when they feel that way? Feeling your best is something that there's no substitute for, and once you start to get that feeling, you're going to get hooked.

 

It's up to you; no one can feel it for you, do it for you, exercise for you, or eat for you. This is your decision, your health, and your quality of life. The people in your life are important, but they're not you, and I believe you can do anything you set your mind to.

—Lisa