Four weeks ago I embarked upon a new health journey. And no, it’s not the first time, but I do hope it’s the last.
Since my teenage years I’ve been a classic “yo-yo dieter”. It has taken me a long time to get used to the idea that if I want to be healthy and of a moderate weight, it has to be a permanent commitment. Just 3 years ago I was at my ideal weight, but I let things slip and found myself with all that weight stacked back on, plus a few extra kilos for good measure.
Isn’t it funny how it often takes reaching a crucial (or even a breaking) point before we’re willing to do something positive and take responsibility for our own health? Four weeks ago I was exhausted, feeling physically awful and trying to avoid the scales that showed me what I didn’t want to admit every time I stepped on them.
As I’ve advanced in years I’ve realised more and more how important health is and how things change as you age. I can’t just get my weight down fairly easily like I could in my 20’s and 30’s. Losing weight after 40 for me has been very challenging indeed!
But, I’m happy to say that after 4 weeks of adopting a new mindset, I’m seeing positive changes. The first noticeable change was that I was feeling better. More energy and stamina. Better self esteem because I’m actually doing something and being proactive about my health. So far, I have lost 4kg (almost 9 pounds) and feel confident that if I continue to do what I’ve been doing, the weight will continue to drop.
Whenever there is a weight loss discussion, the first thing people want to know is “how did you do it?” It’s a fair question, but I think there are so many people out there (I’ve definitely been one of them!) who think there is some magic solution that will melt their pounds away. But that is a pipe dream. There are no two ways about it. Being healthy and losing weight is hard work. It’s a daily choice and commitment to keep going and stay strong. It is hard! But it’s achievable.
So, let’s have a look at the main changes I’ve made to my lifestyle.
- Exercise every day.
And by exercise, I mean whatever you are capable of that gets you up and about and moving. For me, it’s usually a daily walk of 20 – 30 minutes with the dog. If I can’t get out for a walk, I will try to do a gentle workout (I enjoy walking workouts like this one). Previously I had been walking about 3 times a week, but going daily really helps me keep motivated and I can feel that I’m getting fitter. And as a side benefit, it has helped with my back pain.
2. Portion control
This has been absolutely key! I actually had a pretty healthy diet before, I love good food but I just ate way too much. Getting serious about portion control means that I have almost cut my food intake by half. Sounds extreme, but that just shows you that I was eating portion sizes that were unreasonably large. I started by checking recommended serving sizes for all kinds of the foods that I like to eat. It was sobering to say the least! This has probably been the hardest change to get used to, but I am gradually growing accustomed to not having to feel full all the time.
3. Balance
I’m not a fan of fad diets or eating plans that are heavily promoted commercially. Without going into specifics, I don’t believe that extreme food group elimination is healthy. I’m trying to eat a good balance of proteins, carbohydrates, fats, vegetables and fruits. I find combining these varieties helps me to feel satisfied for longer.
4. Know your triggers
I have figured out by now that the single biggest reason for health derailment for me is over tiredness. It works two fold – I feel tired, can’t be bothered cooking, feel like healthy eating is too much trouble, perhaps I feel a little bit down, which makes me feel inclined to “treat” myself with something unhealthy and then end up feeling even worse because I haven’t stuck to my plan. And the second part is that I genuinely seem to be hungrier when I’m tired or run down. If you know your trigger/s, you can format a plan to combat them ahead of time. Which brings me to the next point.
5. Preparedness
Have a plan. Write down some goals and figure out ways to achieve them. Decide ahead of time what you’re going to do when you feel tempted to break away from your plan. It could be something like “I will take a walk instead” or “I will call a friend or sympathetic ear to encourage me”.
A huge part of planning for me has been having the right kind of foods in my house and ready to go. So, if I get back home from an outing later than planned and I’m starving, I have a big container of pre prepped salad in the fridge that I can grab a couple of handfuls of, some already cooked brown rice and chuck a hard boiled egg (also pre prepared) on top. Drizzle with a healthy dressing and you’re ready to eat in 1 minute flat!
I also take food out with me which not only saves on money but ensures I stick to my plan. It is very difficult to find fast food that is actually good for you!
I plan each morning what I will be eating for the day. I love doing this. It allows me to not have to worry about what I’ll be eating and when, gives me yummy mealtimes to look forward to, and ensures that I stick to my plan. I can also make adjustments to the day’s plan depending on how I went the previous day or how hungry I’m feeling.
6. Eat really good food!
Good food can be more expensive. But, because I’m eating less food overall, I’m not spending any more than I was. Because I’m not eating as much and because I’m trying really hard not to eat the cakes, biscuits etc that my family can eat, I want to make sure that my meals are really tasty! Healthy food, close to it’s natural state is delicious anyway (in my opinion) but assembling the right ingredient with the right flavours and with the right balance feels like treating myself for every meal. And I don’t just feel like I’m eating. Because I’m choosing nutrient dense, fresh, good quality food I really feel like I’m fuelling my body and doing the best I can for my health.
7. Write it down
From the beginning, I have been recording everything I eat. I don’t want to be obsessive, but I really feel like it helps to keep me on track by keeping me accountable. It’s also a part of my experiment on myself to have a record of what I ate and how my weight corresponded at different times. This will help me long term to know how much I can adjust what I’m eating and still maintain a healthy weight. Because this is going to be different for every person, writing down your food intake (you could record exercise also if you wanted to) will help you to tailor your individual plan.
Are you doing any of these things? Are they helping you? Or do you think you may try any of these strategies? Let me know where you’re at with your health journey. What are your biggest struggles? Have you had any recent achievements?
Leave me a comment and we can chat and encourage one another!