Making a healthier Me
Like most people, I've struggled with my weight. This is such a common saying, but it's also very misleading. You're not struggling with your weight, you're struggling for control over your cravings. At least, that has always been the case for me.
A few years back I got a complete physical and my doctor told me that I was on the path to type 2 diabetes, obesity, heart disease, and a slew of other health complications. I was at my heaviest, 225 pounds, so at the height of 6 feet, I was well into the obese category, a fact I found humiliating and sobering.
The doctor discussed my eating habits, and made several suggestions. I will list them here as well as my own observations and recommendations:
Portion control: Don't heap up the food on your plate. Get smaller servings. If you have too much food on your plate, you will tend to keep eating because our stomachs do not register that we are full right away.
Drink a lot of water: Sometimes we eat when we're actually thirsty. Sounds weird, but it happens. Being a marching band teacher, I got into the habit of keeping ice water with me. I often drink around a gallon of ice water during a hot day. I find that this curbs my impulse to snack. Also, studies show that water helps the body metabolize our food and process fat, which gives us more energy from the food we eat, while also allowing our body to store less of the fat we consume. I also believe that by cooling your core temperature with ice water, you also raise your metabolism since you're forcing your body to work harder to maintain a regular core temperature.
Pause during your meal to drink liquids: Fluids help fill you up between bites of your food, and also allow time for your stomach to register the food you've eaten so that you stop eating sooner. Drink tea, water, or something that doesn't have a lot of sugar in it.
Carbs: Limit the carbs you consume. Yes, some carbohydrates are necessary for a healthy diet, but eat complex carbs (rice) instead of that delicious garlic bread we all love. Eat as little carbs as possible, opting for vegetables and proteins rather than the heap of french fries. My biggest struggle was with potatoes. I love them in all their forms, but your body just doesn't need potato very often if ever. I have found that eating carbs makes me crave more carbs. Jump off the carb train!
Snacking: Try not to eat between meals, drink some water instead. It is way too easy to get into that habit, and most of the snack food you will find in the cupboard is carbs which will leave you wanting to eat more food. Here are some ideas for healthy snacks that will satisfy your cravings: carrots, celery, a handful of almonds, some cheese (careful not to overdo it), or some berries. My favorite snack is a small bowl filled with a combination of berries, almonds (small serving), and maybe a few thin slices of cheese. Never snack on junk food as you will just find that you want more.
Fats: Avocado, nuts, seeds, etc. have a lot of fat in them, but it is a healthy fat, and good for your heart. Having said that, there is such a thing as too much of a good thing. Don't over indulge.
Meat: Opt for chicken or fish most of the time, but get the steak once in a while, too. Go for high quality meat instead of cheap hamburger meat or hotdogs.
Salads: Learn to love salad. The greens fill you up, and the other veggies you add on give you lots of nutrients. Don't overindulge in calorie-rich add-ons.
Dessert: The problem isn't that we have ice cream, cake, pie, cookies, etc. The problem is that we indulge too often. Here is a pretty healthy dessert that's also tasty: a small bowl of plain yogurt (I like Greek), mixed with 1-2 tablespoons of honey, and add a handful of berries.
Fruit: Who doesn't love fruit? This is the part that really shocked me. All my personal favorites - pineapple, bananas, and grapes - are among the highest sugar levels in your fruit bowl. Instead, treat yourself with berries - blueberries, raspberries, and blackberries - which have significantly less sugar in them.
Exercise: Go for a walk each day if you can. Studies show that 30 minutes of exercise can greatly impact your overall health. Regular exercise helps keep your metabolism up, helps you sleep better, and even releases chemicals associated with pleasure.
By applying the above recommendations from my doctor, I lost 50 pounds in a year, most of which was in the first 3 months or so, and without much exercise. For me, losing weight has been about retraining my mind to enjoy healthy food and smaller portions than anything else. It was about making the choice to be a healthier person.
