Recently, I received a question from Susie Morris in Plantation, Florida. Susie asks:
Can you address how to become dedicated and
compliant to healthier food and fitness habits for more than a few days?
A lack of discipline is what got me into a dietary mess to start out
with, and I'd like to get back on the right track and become dedicated
to smart choices, portion control and exercise. I don't want to
celebrate the third third of my life with cupcakes, Snickers Bars, and
Carvel ice cream. Thanks for any help with this.
It is so true that so many of
us revamp our food and fitness habits with the best of intentions; we
know what we need to do to eat more healthfully and be more fit, and
oftentimes gear up in full force and make oh-so-big changes in the
process. Because many of us have this all or none mindset--we need to
exercise x number of minutes a day, or forego bread, dessert, fried
foods or other indulgences--it's no wonder that many of us fall off the
wagon within a few days, a few weeks, or a few months. Here are three tips to help you go from an all-or-none diet/lifestyle
changer to someone who just lives a more healthful lifestyle each
and every day:
TIP #1: My best first
recommendation for you and those other serial health seekers is to start
slow. Break down your goals into small, achievable, simple steps. A
good first place to start is to see where you are in terms of your
eating and fitness habits. Keep a log of everything you eat, drink, and
do for one solid week.
TIP #2:
Review your food and fitness log and take a good, close
look at where you
have the most trouble--is it late night noshing? Are you eating too
many sweets? Do you skimp on fruits and veggies? Do you not get
to the gym at all if you don't make time first thing in the morning?
Identify a few key areas to tackle first (and be as specific as
possible). If, for example, you skip breakfast every day, and end up
eating too much because your starved at lunch, try having a little
something every morning--a banana, a cup of skim milk, a slice of whole
wheat toast with a tablespoon of natural peanut butter, or small handful
of nuts. Craving sweets mid-day and have trouble controlling your
portions? Keep the most tempting treats out of sight, and plan to first
have a piece of fruit or low fat yogurt to give your sweet tooth some
satisfaction. If you find you're still hungry after that, have a
treat--but keep the portion to no more than 100 or 150 calories..that
can be 2 small cookies, 1/2 cup of ice cream, or 4 to 6 Hershey
Kisses for example. Eat these items slowly, really taste and savor them,
and forget about guilt!
TIP #3:
On the fitness front, plan when you'll walk or do other forms of
exercise throughout the week. Make exercise sessions appointments
like all others. If you're short on time, keep the sessions short.
Being consistent and doing several short bouts of exercise is far better
in terms of your metabolism and overall heart health than being a
once-in-a-while exerciser or weekend warrior.
The more you plan ahead,
and the more small, realistic goals you set each week, the more likely
you are to achieve your goals and redesign your life to incorporate more healthful, nutritious eating and more physical activity. If you need some
help, seek support from a Registered Dietitian (you can find one on the
American Dietetic Association's site,
eatright.org); for fitness help, look for someone
with certifications by credible organizations including NSCA, ACSM, and
ACE. Let me know how it goes Susie, I know you can do it if you just think
of each and every day as the first, best day of the rest of your life.
Make every day a good one!
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