How to Lose Weight and Still Eat – Part 1
This is the first of a series regarding weight loss, exercise and body image. Unlike other sites which may list ten tips for good abs, this, similar to the Crap Detox series, is designed to create a greater understanding about weight loss, food and lifestyle change. One that should, if you’re open to it, create a paradigm shift with regards to weight loss and its entities.
My back-story
When I was younger I was between twenty and thirty pounds heavier then I am now. At my highest I was a size twelve pants, sometimes ten. I always struggled to understand where these extra pounds came from and how or what I was doing to put them on. I didn’t have a thyroid problem, I was fairly active and thought I ate healthy.
It was about three years ago that I learned the information I had about diet, workouts and my relationship with food was inaccurate.
Given that I live in America (despite being in NY, one of the skinner states) I know a large number of people who have similar issues, as almost all of us do. And in observation of those it is obvious that other people don’t know what they’re doing either.
Let’s start with food.
Low-fat butters, sugar-free this and low-carb that – human beings have no purpose eating any of it. Unless you have a specific medical issue (i.e diabetes, high cholesterol) that requires you to limit a certain food or eat a modified food product you shouldn’t be bothering with these gimmicks to get in shape.
Food as it is meant to be eaten is filling to the palate and hunger pains alike. When we choose rich and delicious versions of what we like we feed the biological desire for that food and therefore put it to rest. When we substitute that food with processed, inauthentic versions of what we really want we are left feeling jipped. Fat free oreos need to be left on the shelf, along with delusions they are “better” for you. (They are loaded with extra sugar, causing the desire to eat more than if you had settled for two real ones.)
Everyone’s heard that diets don’t work yet many continue to attempt them, desperate to make the weight go away as quickly as possible. Since lifestyle changes are the only things that work, either resolve to start making some or let go of that “skinny jeans” dream until you do, you’re wasting your time, money and the last thing you need is another failed, ditched effort.
You are ready, but you don’t want to give up cheeseburgers and chocolate?
Good, neither did I and I’m still twenty-five pounds lighter then I used to be. The only reason you believe that is because you’ve been schilled by every diet book and douchebag looking to sell you something.
Some of you may see a resemblance to Weight Watchers; eat what you want by balancing out your brownie with a salad. WW members use a food points systems to determine their meal/snack allotment for the day. Although proven effective, it isn’t necessary to adhere to new systems when basic information, combined with a shift in thinking is what brings about long term lifestyle changes.
How to do it
For the love of God learn to apply food labels.
Do you know how many grams of fiber is a good amount for a boxed food to be considered a good source of fiber?
Do you know that in regards to sugars?
Do you know how to read servings and monitor your intake?
Do you understand the differences between basic ingredients (i.e multi-grain vs. whole wheat)?
If you said no to any of these questions then arm yourself with knowledge because one of the biggest fat traps in America is boxed and bottled foods. Being able to read that a can of soup has X grams of fiber is one thing, understanding how that number affects your mood, fullness and bloating is another. That’s the difference between “reading” food labels and conceptualizing them.
From there you can start educating yourself on what is truly healthy. And no Special K isn’t healthy. It is filled with sugar, little fiber and unnatural ingredients. Just because the commercial said it would help you lose weight doesn’t mean it’s the best choice.
Here’s why:
Weight lose is a simple concept. It’s based on calories ALONE. Not fat or sugar or carbs or whatever else Dr. Atkins made you believe. You could technically eat Snickers all day and if you keep it under your day’s worth of calories you’ll lose weight. (There’s other health issues related to fat and sugar intake, but we’re talking weight loss here.)
Now if you ate two bowls of Special K and a sensible meal every day (as they advise) you’d probably lose weight because the odds are the caloric contents will be less then your daily allowance. But they don’t mention how you’ll also be bored, hungry, have cravings and the whole thing may last a week before you’re shoving something “bad” into your mouth, desperate for satisfaction.
When nutrient rich foods are chosen instead of processed or diet foods we can 1) eat a much larger quantity 2) eat small portions of richer foods we’d otherwise leave out 3) Indulge in flavorful dishes without feeling guilty or deprived.
Living in this gilded age, we can have our imported cheeses and Lobsters year round. We don’t want to have to pass that up for two bowls of bland cereal and salmon. Understanding our food choices on an intellectual level allows the opportunity for balance and the integration of delicious foods that would otherwise be labeled bad. There are some cereals marketed as healthy that have the same caloric intake as candy and will leave you feeling as hungry and sluggish as well. Don’t bother with things like that when you could have the really good stuff.
Steps to take now
Start cooking or be willing to buy expensive takeout
A lot of people will argue that eating healthy is too expensive and they can’t afford it. Produce is too much money and McDonald’s is way cheaper for lunch then a takeout salad. That’s not entirely true and unless you are in the poverty line you probably can do it.
I spend about $25 – $50 a week on groceries, including toiletries. This is for two people and a growing English Bull Terrier puppy. And most of the bill is from fresh produce. The only exception to this rule is my Whole Foods run, which limits coupon use and usually costs about around $100 a month. I also have a stock pile that could probably take us six months to go through. I do this by playing the grocery game, only buying products that are guaranteed to be used, and (with the exception of certain produce) only buying on sale. Anyone can do it through the site, via other resources or on your own and it’s easy once you get a rhythm going.
2. Learn to cook.
If you suck at it, then you’re going to have to get over it. It’s a skill anyone can and should acquire. Knowing how to prepare healthy foods that taste good is essential to develop a lifestyle change. (If you aren’t willing to cook then canvas your neighborhood for healthier takeout options. Be prepared to spend significantly more then you would if you prepared the meal yourself though.) And there’s nothing appealing about eating vegetables if your vision of it is canned veg, warmed with a tab of butter. Natural produce, legumes, grains and meats are meant to be yummy. They’re not the tasteless, bird food marketing has made them out to be. There are plenty of brilliant, healthy sites that offer nutritional, delicious, easy meals and baked goods. There’s even a search engine. Some ingredients will be unfamiliar but start small, and make any recipe that seems appealing. Hell, start with health(ier) brownies. That always helps.
3. Make choices about what is important to you.
If you eat a lot of meat your costs will go up. Limit portions to save on your health later on and costs now. Spend more money on healthier takeout rather then on beers during happy hour. Make different choices to make lifestyle changes.
These small steps are roadsigns for a new path in life. As you start to eat more natural foods your body will start feeling better and your taste buds may re adapt to normal tastes and flavors. Foods that were once good to you may become too sweet, bitter or chemically. This is good because it is as nature intended it. Too bad for Kraft foods. Depending on your activity level you may even start to lose a few pounds. Over the course of time you should experience more awareness about the affect certain foods have on you emotionally and physically. More on all this later though.
Other helpful resources:
Lastly, a few rules to live by:
1. If you actually ate all the fruit and veg you should in a day (3 – 8 servings) you’d be hungry less yet eating more (but losing weight).
2. Same with protein.
3. Get some small bowls to eat dessert in. After a while the bigger bowl will seem gratuitous. Personally, I prefer cute ones.
4. Try a new food at least five times before saying it’s gross. You’re an adult, learn to adapt better.
5. Don’t drink your calories. If you’re going to consume that much crap at least be able to chew it.
6. Get to know your local health food store. They can be overwhelming and foreign but helpful in making better choices.
7. Don’t let your fat friends influence you. Influence them.
8. Wear real clothes. Those baggy sweats don’t do anything helpful for your ass or self esteem.
9. Stay away from the cookie aisle. If you want one, go to a bakery or make your own.
10. If your kids don’t want your new weird food, give them a few days, starvation doesn’t motivate for at least a week.
Subscribe via RSS for the next part of the series. Fitness, emotional eating and the long term still to come (oh my).
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Oh, yea and before you leave, if you thought this was helpful or know anyone that could benefit, would you mind sharing it?
Thanks love.
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