Tag: get healthy

best ways to save time and be healthy

 

In this series, we’ve covered several tips that can help make eating well simpler and easier. From meal planning to food prep, these strategies can help you make the most of your time. There is one more thing that is absolutely vital to finding the most efficient, time-saving way to be healthy. Without this, you may be able to bumble along, finding some success along the way, but never truly be healthy or happy, and certainly not save yourself any time.

When I work with clients, I always try to help them find skills and strategies that are sustainable for them in the long term. By long term I mean lifelong (or at least until a major life change comes along). To do that, we test changes one at a time to make sure that they actually fit that client’s life/personality/budget/preferences/family/etc.

I encourage clients not to commit to new health changes right off the bat – don’t get married, date first! There are several ways to approach being healthy, just as there are many fish in the sea. Don’t just find any old fish and marry it! It might be smelly or taste too fishy or its scales may clash with your décor. You have to get to know it first and spend time with it in a lot of different situations before you know if that fish is the fish for you. If it’s not, toss it back and find another. This process of trial-and-error is key to your long-term success.

 



 

You might think:

That sounds much more time-consuming than following a plan I found online/10 years ago/on a commercial/from my co-worker, friend, or family member.”

You might be right, in the short term. Complete ready-made plans are very appealing. You don’t have to think about them – just follow the meal plans they give you and it will seem so, so simple. You’ll start moving toward your goals and feeling well. You can fight, claw, and scratch for weeks, months, or sometimes even years. But then…the meal plans get boring or expensive, you get tired of making yourself different food than your family, or you just want a single darn slice of bread! Following restrictive plans designed by strangers (who didn’t have you in mind) only works for so long.

I can not stress this enough:

You can not succeed forever with a cookie-cutter plan.

You must test drive individual changes to see how well they fit all of the factors that make up your individual life. Date them. Don’t get married blind!

 



 

So now you’re thinking:

Okay, I get what you’re saying, but how is this going to save me time? Test-driving individual changes sounds like a long process.”

It certainly can be, and I won’t sugar-coat that. But I can promise you that in the long run, it is a straighter line to lifelong health, happiness, and weight maintenance than using diet plans that you can’t (and shouldn’t!) continue forever.

The effects of these diets on your metabolism and your mindset can create a physiological cycle that works against you for the rest of your life. Unsustainable restrictive diets are training your body to store fat,1 and training you that being healthy is a miserable process. I can’t even begin to count the clients that I’ve seen who are chronically undereating (a sad lesson taught by a myriad of ill-fated diet plans) and have lost x numbers of pounds and gained x + 20 over and over again throughout their lives.

Research documents this. Restrictive, not-tailored-for-you “diet plans” consistently lead to weight gain.2

 



 

So how does fiddling around with these diet plans save you time in the long run?

Resist the temptation for a “quick fix.” Daily at my practice I see the results of years and years of “quick fixes” that never actually fixed anything in the long run. It takes work to heal their metabolisms and get them on a healthy, realistic track. One of my clients spent years exercising and following a low-carb diet (that he despised, by the way). It is taking months of proper eating to get his metabolism convinced that it’s safe to lose his 80+ pounds of extra body fat. I am certain that he would not say that his time on that diet saved him any time in the long run.

In fact, I am certain that every single one of these clients would tell you the same thing:

Stay away from restrictive diets. Test out individual, realistic, and sustainable changes that work for you.

If you need help finding realistic changes to make, stay tuned! I’ll be posting tips about finding changes to test drive that are most likely to work with different personality types. If you’re still overwhelmed, find a dietitian to help guide you through the process! It’s what we’re here for. Don’t waste your time with tantalizing promises of quick weight loss that are ultimately followed by disappointing regain and a messed-up metabolism. Invest your time now in a life that is much healthier and much happier down the road.

It can save you years – and that is quite a lot of time, don’t you think?

 

Related Articles

My Beef With Fishy Meal Plans

Save Time with 5 Healthy Convenience Foods

Streamline your Healthy Life in just 20 Minutes per Week

 

References

  1. Cooper, E. The Metabolic Storm: The science of your metabolism and how its making you fat. Seattle Performance Medicine. 2015. 2nd edition.
  2. Lowe, M., et al. “Dieting and restrained eating as prospective predictors of weight gain.” Front. Psychol. Sept 2013. Accessed August 12, 2018. https://www.frontiersin.org/articles/10.3389/fpsyg.2013.00577/full.

 



Eating Well in Less Time Wellness Tips

To Diet or Not to Diet

 

Floating around social media the last few days I’ve seen several articles on either side of the “diet” coin:

“Why you shouldn’t diet in 2018”

“Top 6 Diets of 2018”

“Don’t diet this January”

You may have a goal to be healthier and take care of yourself this year – many people do, and that’s great! So, should you “diet”?

A lot of nutrition and fitness coaches will tell you that diets never work and that you need only listen to your body, feed it when it wants food, and don’t when it doesn’t (often called intuitive eating). That works really well for people who are in tune with their bodies, have normally established hunger cues, and like to eat healthful foods. Unfortunately, that’s not the case for many of the clients I work with. These habits and hunger cues can be learned, but it takes time and it’s a frustrating road for a lot of people. Everyone is different, which is why I’ve learned to avoid all or nothing statements like “diets never work.”

 



 

At some point, this kind of comes down to semantics.

You can call it a diet, you can call it a lifestyle change, you can call it an eating plan, but ultimately what matters is whether or not it works with and for YOU.

I’ve seen people try strict diet plans that don’t fit their lifestyles, fight tooth and nail to stick to them, and feel totally defeated when they can’t seem to make it work. I’ve also seen people try to eat intuitively without any boundaries or guidelines and flounder, frustrated that they don’t seem to be making any progress.

On the other hand, when people find the right balance of structure and freedom to fit their lifestyles – it’s magic. They have a plan that is tailored to work with their unique personalities, budgets, families, and favorite foods. They are achieving their goals and they’re happy and feel great doing it. This is the elusive magical unicorn of healthful eating.

 



 

It can be a daunting task to find your own magical unicorn, so I’ve compiled some tips to help you out. Without further ado, here are 5 ways to know if an eating plan is right for you:

1. It’s not miserable/exhausting.

It makes me sad that I even have to say this, but it happens all the time. People put themselves through psychological and physical torture because they think it’s the only way to achieve their health goals – not so! The right plan will not make you sad and miserable, or be so labor intensive that you can barely keep up. If you love all kinds of food, for example, paleo wouldn’t be a good choice – you’ll be miserable saying no to so many things you love. If you have eaten breakfast your entire life and are hungry every few hours, intermittent fasting probably isn’t for you (you can read about my experience with that here). If you hate numbers and don’t like tedious tracking, don’t count calories! You’ll hate it!

Choose or design a plan that works with your individual preferences and quirks.

2. You’re not hungry all the time.

We’re trying to make your body healthy and happy. Constant underlying hunger is not conducive to either of those goals. ‘Nuff said.

 



 

3. It doesn’t restrict your social life.

Your eating plan should work beautifully into your social life. You should never skip out on girls’ or guys’ night because you are “on a diet.” You may end up ordering differently than you have in the past (or not!) but your social life is a huge part of a healthy life too. Don’t let an overly restrictive eating plan intended to make you healthier screw up other aspects of your health. You can read about my experiences with a social life-crushing diet here. It’s not worth it, trust me.

4. It includes all the foods you enjoy except legitimate allergies or intolerances, at least some of the time.

There is absolutely no reason to cut out entire categories of foods to lose weight. Certain medical conditions excepted, you should never have a list of foods you’re “not allowed” to eat. First of all, psychologically, you’re setting yourself up for the trap of only wanting what you “can’t” have. Second, why be more restrictive than is necessary? The ideal plan is the least restrictive plan that still heads you toward your goals. You may eat certain things less often and in smaller portions, but avoid plans that label foods as “good/allowed” and “bad/not allowed.”

5. You’re making progress.

Obviously, your plan needs to be making you healthier or what’s the point? Now I need to stress something very, very important here. Very important. Huge. Please don’t skip over this:

Progress comes in many forms, and most of them are not on the scale.

Please, please, please don’t gauge your success or failure only on your weight. A healthful eating plan should improve your health in so many other ways: Are you eating more vegetables? Do you have more energy? Do you sleep better? Is your skin clearer? Do you find yourself snacking less after dinner? Do your clothes fit better? Is your mindset more positive? Do you have less pain?

All of these are potential benefits of improved eating habits, and they’re nothing to sniff at! Be aware of them, because weight can be a fickle mistress, but health is so, so much more than weight.

So before you start a new eating plan this year, make sure it fits these criteria. As always, if you feel overwhelmed or lost at the idea of trying to find an eating plan that works for you, find a dietitian who can help you find a plan that fits your life. If you’re in Washington state, I’d be honored to work with you! Click here if you’re interested.

Have a happy, healthy new year!

 



 

Goal Setting