5 Things to Start & Stop Doing When Eating Healthy
Ken Immer | April 30, 2018
When we are trying to eating healthy, we can feel like we are in uncharted territory. The thing is, we tend to approach it from the wrong angle. We start cutting out a lot of our favorite foods and replacing them with unfamiliar and often expensive products. The focus tends to be on the ‘challenge’ of eating healthy which creates a ‘winners & losers’ type mentality, and this is a recipe for failure.
To break it down into something simpler, we’ve created a list of 5 things to start & stop when eating healthy that can help you develop a better strategy. Consider these five ideas, and it might transform the way you look at food, which is the path to long-term success!
- Seek out balance versus deprivation.
Instead of spending all of your time focused on totally removing the ‘bad’ foods from your diet, try identifying the ways you’re already doing some of the ‘right’ things, and do just do more of it. Drink more water, or have an extra helping of your favorite vegetables. Totally removing foods that you love cold-turkey is hardly ever a successful strategy. Simply limiting some of these ‘bad’ foods can make a big difference with your health, and you don’t have to give them up completely. For instance, make a plan not to drink soda when you’re at work, but allow it when you’re at home or out. Small changes like that can be easy to stick with and can really add up over time; this is how you keep feeling balanced.
- Learn how to buy foods for ‘value’ versus just for the ‘cheapest price.’
Food can be one of our biggest expenses; there is no doubt about that. Reducing our grocery bill and eating out can seem like a great way to save money. However, there are ways of choosing foods that can help you meet both goals. The focus is not only on buying all the ‘healthier’ ingredients and products that are out there but also on creating a nice balance in your whole shopping cart. When finding a really great deal or super sale, think about using those savings to pay for another nutritious item that you usually think of as ‘expensive.’ Frozen fruits and vegetables can be cheaper and less wasteful than fresh, and they’re almost as nutritious! When comparing products, read the Nutrition Facts panel, and look at the ‘dietary fiber’ numbers. Choosing products where the percent daily value (%DV) is over 10% can help you avoid empty calories. Start grading prices on how much nutrition they offer, and you start to see what foods truly ARE expensive.
- Pay attention to all the ways that your body is getting healthier when you make better choices, and stop focusing solely on weight loss.
The number one thing that people say they want from a healthy eating plan is to lose weight, which is totally understandable and a great goal. Losing weight is associated with lower disease risk factors, and gives you a higher quality of life. Some of the physiological changes that happen to your body that we associate with losing weight, such as more energy, better skin, improved mood, and better sleep, are not just results FROM losing weight, but they can also start to show up BEFORE losing weight (and actually accelerate the weight loss you want!). When we have more energy, we’ll be more likely to move more and start exercising because it feels easier. When you start sleeping better, it gives you more energy but also helps you feel less stressed and anxious, which encourages weight loss. Studies show that increased stress and anxiety are associated with gaining weight and making losing that weight difficult. Looking for these indications that your body is getting healthy is a great way to stay motivated even when the numbers on the scale aren’t moving.
- Find out what foods work best for you, and don’t just follow fad diets or what other people are doing.
Your personal healthy eating plan is exactly that: very personal. Each person has different needs, and what can produce quick results for one person, may not work for another. Your needs also change as your body changes, so the diet you start today may not be the same diet you need after you drop 20 pounds and your doctor recommends that you stop taking your blood pressure medication. It does mean that learning about nutrition would be a good idea. You don’t have to become a nutritionist to be healthy, but knowing some basic facts about which foods contain specific nutrients that matter to you (i.e. if you know that you are anemic, knowing about foods high in iron is a good idea). Being aware of your personal state of health is also important. Having a blood test drawn to inspect the levels of most vital nutrition is simple. It narrows down your study into something manageable. Once you and your doctor discuss which foods are important to you, you can experiment and start to really customize your choices based on how they make you feel and their overall health results. You might be surprised to find some small, simple changes that produce big results!
- Take your healthy food journey one day at a time, and stop expecting immediate results.
It’s understandable that we are impatient when it comes to getting specific health results and outcomes, especially in our fast-paced culture these days. The truth is, however, that ‘quick fixes’ are rarely sustainable over the long-term. While getting quick results can be exciting in the moment, when we truly ask ourselves what we want, it’s that long-term solution. The good news is that there is a combination of quick results and long-term success that is available to you when you use the first four items in the list above as a guide. They can be seen as four simple steps towards creating a personal healthy eating plan- NOT a diet- that can last a lifetime. According to new research, your ability to follow a diet may be a larger predictor of your weight-loss success than the diet you choose. So, this is a pretty obvious conclusion that staying on your diet is the best “diet.” The nature or the method isn’t as important. So don’t deprive yourself, buy foods for value which includes considering both price and nutritional value, and find out what foods actually work for you which means paying attention to all the ways that your body responds to the foods that you are eating.
These five tips can serve as a guide to help you transform the way you see food, and make it so that you’ll never ‘diet’ again. This is what we truly call ‘lifestyle change’: a change that you can stick with, because a lot of consideration is given to your preferences and your choices, and is truly tailored to your needs.