Don't Diet. Just Eat Well.

A few days ago, I talked about why exercising simply to lose weight is not enough. Exercise is something that needs to be incorporated into your life – it’s not something you should stop once you hit some random number on the scale. 

The same rule applies to nutrition. 

I used to diet when I wanted to lose weight. By that, I mean I would severely cut back what I was eating, feel hungry and miserable. Then, after losing a few pounds, I would go back to eating the way I did before the diet. Remarkably, I never kept the pounds off. 

Fortunately, this changed for me once I started working out. At first, my motivation wasn’t in the right place. When I first got started, I picked the hardest workout program I could find because I wanted to lose weight without changing my nutrition habits. Fortunately, I realized that at the very least, I needed control portion sizes - so that’s where I started.

By making that one simple change, I started to lose weight. I figured out about how many calories I should be eating, and adjusted my portions accordingly. Soon, I realized that the healthier my food choices were, the more food I could eat (thus avoiding hunger). I started to incorporate a wider range of vegetables and lean meats into our diets. I started buying quinoa and kale, and chose organic foods whenever possible.  I started drinking Shakeology – a high-nutrient shake – almost every afternoon because I learned that it kept me from snacking. Gradually over time, I made changes that improved my nutrition, I achieved my target weight, and I built muscle that makes me feel like I can take on the world.

And I didn’t diet.

Instead, I made changes that will last. My grocery cart looks very different than it did just one year ago. But I don’t feel deprived in the slightest. And, if we’re out at a restaurant or enjoying a special occasion, I feel free to indulge from time to time, because my fitness and nutrition fundamentals are sound.

That’s the goal, isn’t it? To develop good nutritional habits that you can live with over the long haul.

Holiday Fitness Challenges - A Prelude to 2014

            Everywhere you look, holiday fitness challenges are all the rage. There are plank challenges, wall sit challenges, Shaun T’s “Holiday Edge” challenge … I’m guilty of adding fuel to the fire, with my “Twelve Days of Fitness” challenge starting on Tuesday for my friends and workout buddies.

            Why take part in a holiday challenge? It’s a busy time of the year - between dinners, parties, shopping, wrapping, travel and other obligations, it seems crazy to tackle a add a fitness challenge on top of everything else.  There are moments in December when I can barely handle my normal workout schedule, much less add on extra challenges – so why are December fitness challenges so popular?

            There’s clearly an element of self-preservation here. During the holidays, delicious food is everywhere. Many of us may wish to indulge a bit and enjoy our time with family and friends. At the same time, we don’t want to see a big weight gain on the morning of January 1. We embrace challenges like this, because they make sure that we don’t completely let ourselves go during December. They help us burn a few extra calories, to make sure that the sparkly holiday dress (or tuxedo) still looks fabulous at the party. Plus, these challenges can be fun, especially if you’re doing them with a group, either locally or through Facebook. They create a sense of camaraderie – friends pulling together to tackle daily challenges, all in the name of healthy living.

            I decided to create my own holiday challenge – the “Twelve Days of Fitness” - because I wanted to develop a fun activity that all of the members of my on-line fitness group could do together. I suppose I could have borrowed someone else’s challenge, but I decided to create one that had a fitness element, AND that would create a source of healthy recipes for everyone to take away at the end. Once the challenge was ready, I decided to share it with my “real world” friends too – since most us are in our 30s, 40s and beyond, there’s a lot of interest in health and nutrition.

            So if you haven’t signed up for the challenge – don’t hesitate to do so! See www.lauratfitness.com for more information, and “like” this post if you need an invitation to the event. I’m looking forward to talking with old friends, sharing recipes and ideas, and keeping my fitness on track throughout December. And I hope that this challenge helps us look ahead to 2014, to make sure that healthy living holds a central place in our lives. Completing a fitness challenge isn’t an end – it’s just the beginning, and can be a great way to start 2014 right.

           

           

Getting ready for my 10 day Shakeology challenge...

I don't write much about healthy eating. Like a lot of people, I think we generally eat pretty well, especially when we're at home. I make sure we have fresh fruits and vegetables, I cook mainly from scratch and avoid most processed foods, and my kids are pretty good eaters. All in all, not too bad. That said, I like to eat out from time to time, and when I do I'm not that careful. To some degree, I work out because I like to eat, and I don't want to be constantly restricted. When I was losing weight, I mainly did it through portion control, rather than cutting food categories ( like carbs) out of my diet.

However, in November I'm doing an experiment - I'm going to try and stick to a clean diet for 10 days straight. I've never, ever tried to follow one of the meal plans that come with my workouts. Since I'm now a Beachbody Coach - and I'm actually helping people find the motivation to stick to their programs - I think it's time I practice what I preach.

So starting on November 11, some other coaches and I are leading a "10 day Shakeology challenge". Shakeology is a nutritional shake that I already use. We'll be working with our customers who are either trying the product for the first time, or who want to improve their overall nutritional plan.

As for me, I've decided to follow the Focus T25 nutrition plan that came with my workout package. During the challenge I'll drink Shakeology for one of the five small meals a day called for in the T25 plan. I'll probably aim to eat 1800 calories a day, and the recipes will be made up of good whole foods, leaving out the junk.

This means I'll really need to plan my meals. No more fly by night shopping. I'll need to design them so they are suitable both for me and for the kids. If I eat out, I'll really have to think about the menu and not blow through my calorie allotment. Hopefully the challenge will make me more disciplined in my food choices, which will ultimately benefit the whole family!