When it comes to achieving a health and fitness goal, people will start by making drastic changes to their diet. Cutting out foods/ food groups, fasting, taking some magical supplement. Actions are made often out of desperation to see results quickly. However, if you're in a position where you have 5-10kg to lose - this isn't going to happen over night.
The result of you taking extreme actions with your diet in an attempt to achieve your goal as quickly as you can will often lead to a very short lived attempt at dropping body weight. This is because it is unsustainable and what you are doing are not in-line with your typical daily habits.
Imagine - you're 20kg over weight, your diet is based around convenience, highly palatable foods - high in sugar and fat. You don't prepare any of your foods. You don't drink enough water. You don't eat enough protein, fruits or vegetables.
In your first attempt you go from 0-100. You cut out all bad foods and eat only eggs, chicken salads, and steak and rice. You've completely transformed your diet into a somewhat healthy one, but you give up after 5 days because you just don't enjoy it.
I hear this scenario all the time with people. They start a diet, fuelled on motivation, and they quit.
The best way to combat this is to first of, understand that to achieve a significant weight loss goal is going to take time. There's going to be relapses. It's not going to be a perfect journey. You will need to address underlying issues as to why you're in the position you're in. Such as triggers and emotional responses to binge eating.
And the ultimate thing you are doing is replacing bad habits with good habits. This is where we look at your diet from a birds eye point of view. Analyse what's going on, where the downfalls are. And start focusing on 2-3 things to focus on. Whether it be drinking more water, cutting out snacking past 9pm, taking prepped lunches to work. The chances are this simple change will help you to start seeing progress on the weight scale. It's not overwhelming so you can sustain it. Then we can look at another 2-3 things to focus on whilst maintaining the good habits you've already set in place.
In this post, we'll delve into why a diet high in calories and processed foods is detrimental to your health and provide a comprehensive guide to healthy eating habits/ practices that can transform your life.
Why High-Calorie, Processed Foods are Harmful
Weight Gain and Obesity: High-calorie foods, often rich in sugars and unhealthy fats, contribute to excessive calorie intake, leading to weight gain and obesity. Obesity is linked to numerous health issues, including heart disease, diabetes, and certain cancers.
Nutrient Deficiency: Processed foods are typically low in essential nutrients such as vitamins, minerals, and fibre. Relying on these foods can result in nutrient deficiencies, impacting your body's ability to function optimally.
Increased Risk of Chronic Diseases: Diets high in processed foods are associated with an increased risk of chronic diseases like cardiovascular disease, type 2 diabetes, and metabolic syndrome. These foods often contain high levels of sodium, sugars, and trans fats, which are harmful to long-term health.
Inflammation and Poor Gut Health: Processed foods can cause inflammation in the body and disrupt gut health due to their high content of artificial additives, preservatives, and low fibre levels. Poor gut health is linked to a range of health issues, including immune system dysfunction and mental health disorders.
Healthy Eating Practices
Adopting the following nutrition habits can significantly enhance your health, well-being, and energy levels:
1. Consume Adequate Protein
Importance: Protein is essential for muscle repair, growth, and overall body maintenance. It also helps keep you feeling full, which can aid in weight management.
Sources: Lean meats, fish, eggs, dairy products, legumes, nuts, and seeds are excellent sources of protein. Aim to include a source of protein in every meal.
2. Eat Plenty of Fruits and Vegetables
Importance: Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fibre. They help reduce the risk of chronic diseases, support immune function, and promote digestive health.
Practice: Aim to fill half your plate with a variety of colourful fruits and vegetables at each meal. This ensures you get a wide range of nutrients.
3. Choose Wholegrain and Wholewheat Carbohydrate Sources
Importance: Whole grains provide more nutrients and fibre compared to refined grains, supporting better digestion and sustained energy levels.
Sources: Opt for wholegrain bread, brown rice, quinoa, oats, and wholewheat pasta. These options have a lower glycemic index, which helps in maintaining stable blood sugar levels.
4. Drink Plenty of Water
Importance: Staying hydrated is crucial for every function in your body, including digestion, circulation, and temperature regulation. Water also helps in maintaining healthy skin and supporting weight loss.
Practice: Aim to drink at least 2 litres of water daily. Increase your intake if you are active or live in a hot climate.
Additional Tips for Healthy Nutrition Habits
Limit Added Sugars and Salt: Reduce your intake of foods and drinks high in added sugars and salt. This can help lower your risk of hypertension and diabetes.
Healthy Fats: Include sources of healthy fats like feta cheese, yoghurts, avocados, olive oil, nuts, and seeds. These fats are beneficial for heart health and can help keep you satiated.
Mindful Eating: Pay attention to your hunger and fullness cues, and try to eat without distractions. This can help prevent overeating and promote better digestion.
Plan and Prepare Meals: Planning and preparing meals in advance can help you make healthier choices and avoid the temptation of processed foods.
By incorporating these healthy eating practices into your daily routine, you can make significant strides toward dropping body fat, improving your health, well-being, and boosting your energy levels. The key to lasting change is consistency and making small, manageable adjustments over time.
For help achieving your goals, get in contact with me: info@andrewcainept.com
I hope you found this blog helpful.
Andy.
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