What should I eat?

NUTRITION

Oct. 30

In my world of fitness, most convos revolve around exercise & food.

The big question.. What should I eat?

Everyone's looking for advice, how-to's & tips to shed weight. Keep in mind this world of mine is mostly women, who always seem to desire weight loss.

Here's what I see...

Everyone believes they eat 'healthy'.

Everyone believes their portions are reasonable.

And everyone is confused about what to eat, when to eat & how much to eat.

No wonder. With information overload, myths, marketing products coupled with that friend who's doing a cleanse or that co-worker who's gluten-free...confusion & even anxiety are the by-products of this nutrition matrix.

So what should YOU eat?

Here are 4 questions to help you figure that out...

STEP 1

What do you want?

WHAT is your specific goal & WHY?

Being fitter or slimmer or in shape is NOT a goal.

Too vague.

Too random.

Too cloudy.

How much weight do you want to lose specifically ...5lbs? 15lbs ? 50lbs?

And within what specific timeline..... 4 weeks? 6months? A year?

And WHY is a '10lbs lighter you' so important in the first place? What difference will that make in your life as a whole? In other words, why is that a big deal for you and how will it change your current status?

Big questions only you can answer. But that answer will navigate all other steps.

If your goal has meaning and is reasonable...for example on average about 1-2lbs per week then proceed to the next step.

If it's too drastic, too unreasonable, highly unlikely for example 30lbs in a month...

reflect, reassess & repeat this step again.

STEP 2

How's it working for you?

Ok so your goal makes sense, it's doable... now assess how your current eating habits are working for you. I often tell people, it may be 'healthy' but is it OPTIMAL for you?

Do you feel good? Have energy? Look the way you want to? Have cravings? Binge on weekends? Feel bloated after meals? Does what you eat reflect the way you want to look, whatever that desired look is for you?

Many claim to eat 'healthy' but that list often includes an array of 'healthy' granola bars, cereals, crackers, cookies or other packaged 'healthy' junk food? Buzz words like Omega-3, gluten-free, & organic will try to persuade you that it's healthy when really it's not. Check the ingredients label along with the carb & protein content. Then decide.

Here's a general rule of thumb though...if it claims to be healthy on the package, it likely isn't!

Does an apple have a package that says 'healthy' all over it? No. Cuz it's an apple. Does spinach? Does meat or poultry or fish? No no no. Why? Because they are natural products. If it's from the earth or has legs or fins... eat it. If not, put it down.

Think. Assess. Then decide based on Step 1.

STEP 3

Are you willing to make the effort?

When I was a kid, I seriously ate whatever I wanted, whenever I pretty much wanted & how much I wanted. I'm not condoning those eating habits for kids, just telling you my childhood reality. I had a serious sweet tooth ( inherited by my dad) with cookies & cakes on our kitchen counter as the norm back then.

Newsflash... I'm not a kid anymore. I'm a woman in her late forties navigating my way through food choices, desired results & satiating my palate. Sounds difficult?

I'll be honest, sometimes it is. I've been experimenting with my nutrition over the last several years & know what works for me & what doesn't. Cookies for breakfast no longer work for me...duh. Too many carbs whether that's oatmeal or potatoes, doesn't work for me either. Notice I said too many. Not none at all. My body has changed and continues to do so through different stages in my life. My nutrition therefore changes as well to best suit my current needs, energy levels, hormonal fluctuations and training at the gym.

Which leads to portion sizes... another caveat for many. Sure you can eyeball portions or you can choose to weigh your food to determine volume vs portion. You might be surprised at what's on your plate when you actually weigh it. Far less than your eyeball guesstimate.

Now I can already see the eye roll here... Lisa, are you seriously telling me to weigh my food & be so meticulous & precise & obsessive ... ?

No. I'm not saying that. Weighing food is definitely not a routine for everyone. For some it's a great tool, for others it's ridiculous & creates tension & anxiety. The latter definitely not a good mix when it comes to food & digestion.

But what I am saying is there NEEDS to be an effort at some point somewhere if you WANT to see changes. This might be weighing food, food journaling, meal prepping, using a smaller plate, saying NO to office bday cake for a coworker or simply reading labels on packaged food before throwing it in your grocery cart.

These are efforts.

This is discipline.

No one likes discipline.

It's a skill set that takes practice & patience.

But through it, you achieve that desired goal ( Step 1)

Bottom line... effort & action are necessary IF your goal has meaning and purpose.

STEP 4

Do you have support?

There is no doubt that with the help of friend, mentor, coach or partner, we can achieve great things. Accountability is a driving influence that yields success hands down. Changing deep-rooted food habits is no easy feat. Without support, those habits are very hard to break or swap for better ones. Going at it solo, or worse, with others sabotaging your goals is next to impossible.

Find someone who can hold you accountable & keep you on your journey even if it's just through a text, a phone call or email. It truly is the 'make or break' ingredient to your success plan.

Reach out. Ask. Inform yourself. Make your goal known to another who can hold you accountable & help you succeed.