So you have started exercising regularly. You are feeling more energized after a workout. You are sleeping better. You feel more confident. Perhaps you have met an awesome community of like-minded people. You may have even shed a few pounds. All BIG wins! However, you have not realized the look you had hoped for. What gives?!
Exercise is only a part of the equation for achieving a healthy body – inside and out. Nutrition is a bigger player. Although, I see people add exercise and make a few, if any, changes in the kitchen when they set a goal for weight loss or body composition changes. Then a few months in, they give up because the results aren’t what they had hoped for. I understand.
I would definitely argue that it is more difficult to change your food consumption practices when compared to adding an hour of exercise most days. There are so many opportunities in the day to decide what food or drink you will consume. And only one time would you have to choose to work out. This leaves us with many more opportunities to be led astray in the food department. So easy to grab that cookie alongside an afternoon java. It is much easier to buy lunch out, especially compared to preparing one to take along when the morning is already a rush. Unfortunately, there is no magic solution here. Preparing and planning is a must. If money is not an issue, a meal service like Honey Bee can provide you with prepared healthy meals delivered right to your door in a container ready for taking to work.
Eating healthfully has to be a lifestyle choice. It must be sustainable and manageable. And most importantly, you have to want to make this shift. Your desire, readiness and motivation are the key players. At the same time, if you value health, you cannot afford to wait.
You notice I don’t use the word “diet” here. I am not a believer in choosing a way of eating that will last for 2-3 months and then you resume old habits when you cannot maintain the level of discipline required. Certainly adjusting your intake to move through a weight plateau with the idea of getting back to a sustainable maintenance phase that keeps you at that healthy level. This can be part of an individualized nutrition plan. However, the long term plan should be a way of eating that offers health benefits, brings enjoyment of food and leaves you looking and feeling great.
Aside from the way you look, clean food gives you energy. It is fuel. Whereas, processed sugary foods and refined carbohydrates drain you of energy and leave you craving more. Healthy food should leave you satisfied when consumed in the right amount. Believe it or not, I do come across a fair number of clients who undereat. This can affect metabolism negatively. These clients wonder how they are not losing weight despite eating very little. It is not as simple as calories in – calories out.
If you are beginning to think about your own nutritional practices and moving towards change – I ask you to look at your relationship with food. That is often the limiter for many. If you had to look at your approach to a meal or snack…. what does that feel like for you? Do opt for something that is an energy source, providing nutrients for optimal health? Do you prioritize the immediate taste and go for the pizza slice? Does the choice leave you feeling satisfied? Guilty? Hungrier? Is it a treat that is feeding the stress that you have encountered during the day? Is it to attend to your hunger? Or boredom? Or is it because there happens to be a plethora of snacks staring at you? Food feeds many things for people besides hunger. Food is also not always used as fuel. Much of the North American diet is filled with processed and sugary foods not designed for health or satiety.
Now try to imagine yourself choosing to eat the right food when hungry. Planning for these times, choosing wisely and eating the right amount to support health but not weight gain. Over time, you will only ever desire this kind food as the other choices leave you unsatisfied. The plus is that if you are eating clean the majority of the time, you can indulge from time to time without any real negative effect.
I advise the 90/10 rule. No one is perfect. We all love something outside the clean domain from time to time. With this concept, 90% of the time you are on track for your eating goals and 20% of the time you can enjoy something that is not your typical – a beer, pizza slice, cookie etc.
And keep in mind, there are many healthy options to solve your desire for sweets or salty food. Check out my recent blog on healthy sweet treats. And this fits into the 90%. When your diet is on point you don’t have to heavily restrict your choices, count calories, track macros, adhere to meal plans, or follow any of the conventional dieting tactics if you prefer not to. You can live a very ( I would say even more) satisfying life – all while eating clean. The initial overhaul will be the toughest but totally worth it. Anything worth achieving will require some discomfort. You owe this to your body. It’s the only one you get. Treat it well. Start now.
Remember success is more about what you eat and less about how much (within reason). Exercise plays a much smaller role than we’re led to believe for loss of weight. Can you expedite weight loss through exercise? Sure. You will also lose more fat and gain that muscle and leanness your desire more quickly. But, focusing on exercise without attention to nutrition will leave you falling short of your body composition goals. Not sure where to begin. You are not alone. There is a lot to think about. Get the help of a trusted professional. I see clients in consultation at Defy Functional Fitness. Email me to book a consultation: michelle@crossfitdefy.com.