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What is My Best Approach to Eating Well?
My mother put me on my first diet when I was 9 years old. The vogue at the time was a high-carbohydrate diet. All I can really remember about it was that I ate lots of crackers and tuna and all the pasta I wanted. I was always 10-15 pounds overweight and tried every diet that came out. With any significant weight loss I immediately put the weight back on and then some. I have come to the conclusion that diets not only make us fat, they kill us.
I was in my 20’s when I peaked… I stopped weighing myself when I hit 220 lbs. and I was wearing a tight size 18. I’m 5’11” and of course, I could carry it better than someone 5’4” but now I was a BIG girl for sure. I decided to join the local YMCA and take some aerobics classes. It was a huge hit back then and I’ll never forget the way I felt the next day after my first class. I thought someone had snuck into my apartment and spanked me with two by fours from head to toe…I’m serious. My next game plan was to join the older women in a water aerobics class. I had done some competitive swimming in high school and always loved the water. This was the best thing I could have ever done. It may sound crazy, but this class and group of women changed my course
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There are several points I am trying to make. First, I had found a form of exercise that I really enjoyed and looked forward to doing. Second, I realized that the career choice I had taken in college was wrong for me. Third, I discovered my natural talent for motivating others. I lost weight because I was so emotionally satisfied with encouraging others. Just three months later, having changed my diet and being consistent with my exercise, I had lost 25 pounds. The manager approached me and asked if I would like to train for an instructor position. I was excited.
You’re no doubt wondering what all this has to do with good nutrition. Everything. I had been dieting for 13 years at that point and what I did differently was I applied common sense and it worked. We all know how to eat healthy, but just for the record I’ll go over the basics. Never skip breakfast. It is considered the most important meal of the day because until you put food in your body, your metabolism is in low gear… the sleeping state is fasting. Even a small piece of fruit, a slice of toast or a small yogurt will do. Also drink a large glass of water. You are dehydrated because you slept for 7-9 hours without drinking a single drop. Make your lunch your biggest meal if you can… lean protein (4-6 oz.), 2-4 servings of vegetables (salad with steamed or roasted vegetables), a small serving of pasta or sweet potato… more water. Dinner might be similar only smaller in size…more water. It’s a great 10am snack plan by the way. and at 3 p.m. Research has proven that if we consume a small amount every 2-3 hours, our metabolism stays elevated and the body realizes that more food is coming in on a regular basis.
Once this pattern has been in place for about a week, the body begins to let go of stored fat…it knows that nutrients are always coming. No white anything…white bread, white rice, white pasta, white potatoes and white sugar. Eat as little processed food as possible and avoid fast food like the plague. Very simple. Not always easy.
Do your best most of the time and recognize that there will be pizza times and hot Sundays. As long as it’s not “once in a while” weekly, you’ll be fine. I personally can’t have tempting food in my house…if it’s there, I’ll eat it. When I have to have some kind of treat, I go out and buy a piece…enjoy every bite and be done with it. Do yourself a favor… stop the diet. It just doesn’t work long term.
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