Yup. It’s true. Dieting rarely lasts and often leaves people feeling disappointed and like failures. Have you ever lost or gained the same 10-15lbs? Have you ever felt terribly guilty for eating something ‘bad’? Do you find yourself being drawn to pinterest or advertisements on the web on quick weight loss then, try it out, and end up hangry day after day?
I’m not here to control your eating for you, give you more rules to follow, or tell you what exactly you should eat. I’m here to give you a simple reference toward a healthy balance with food to support your health goals. My goal is to make your life easier.
Let’s get clear on something, I’m taking opposition to pop culture dieting and instead favoring long term nutritious eating. I’m not saying if you have a food allergy, particular health condition, a commitment to be on set, or religious or cultural following that requires a restrictive diet that you shouldn’t cut out certain foods. However, I am speaking to general lifestyle and fitness goal setting for sustainable, desirable, and lasting change. In addition, a lot of my education around this has come from Girls Gone Strong Coaching programming and I want to send a huge amount of gratitude to the holistic and realistic work they do around health and wellness that transforms lives.
I’m going to break down three tools that may be useful for you around food! If you have more in depth questions or would like to speak to me for personal suggestions, go ahead and contact me at firstname.lastname@example.org.
1. Guide for how much to eat for three complete meals a day.
2. Ways to avoid mindless eating.
3. Tips on how to order nutritious food, or shop and prepare food.
1. I see clients who are exercising get the best results when they are eating three meals a day following the guide from Precision Nutrition chart below (at the bottom of the page). They report having more energy and lean muscle mass gains. In addition to three meals, it may be necessary to have small snacks between meals if you are feeling hungry and/or had a big workout day.
Notice how ‘snickers bars’ aren’t included on this chart…😒No big deal! Have the snickers bar, just aim to eat it after your meal, and on occasion. Perhaps buy the mini instead of
the king size. There is no such thing as ‘good’ food or ‘bad’ food.
Also, when animal meat protein isn’t an option for you it is ok to substitute with plant based protein. Additionally, while not the top option, powdered vegetable supplements may also be suitable.
2. Mindfulness. A humongous buzz word, but I can’t think of a better word for being conscientious of your actions. When we eat we can sometimes forget we are eating. Food is delicious! Chew it down to taste it all before swallowing, put your fork down between bites and take a breath and a sip of water, then check in with your stomach to see if you are satisfied or want more. Feeling full is different from being satisfied. Take a moment to gauge where you are at. Satisfaction is guaranteed...stick with it!
3. I understand 1000% how cooking sometimes isn’t happening every day of the week (or any day of the week) and still having the desire to eat nutritiously. Oftentimes, take out or eat out food can have surgery sauces and large portions. I suggest asking for the sauce or dressing on the side and only using what you want or having olive oil, vinegar, mustard, hot sauce, and any other condiments at home so you can doctor up the food how you like. Also, sometimes it’s easier to get your vegetable portion when ordering sides. Once you have the food delivered, It may make sense to portion out the meal when you plate it, so you don’t accidentally eat too much. It’s ok to ask for a side plate or cut your meal in half when you are out. You can always get more if you want!
If you’re grocery shopping for the week or month it helps to get frozen vegetables or protein. Especially if you don’t have much time to cook! You can simply add water to the pan when cooking frozen vegetables or protein and steam cook. This also requires less oil. Additionally, when cooking, make leftovers so you have food for your next meal and the next day.
Everything in life takes a little planning and consciousness. Have you ever been going up the stairs on your phone or thinking of something other than going up the stairs and catch a toe? Well, mindless eating can be a little like this too. Use this information here as a guide toward creating and sustaining a baseline of healthy habits that leave us feeling empowered and in control of our lives. You are a human being and not a robot, so habits may shift. Give yourself grace and do what seems to work and feel best for you. Please note, this is nutritional advice and I am not a certified nutritionist. If you have dietary concerns I recommend you speak with a registered dietitian.
*A guide from Precision Nutrition