by Tami Raco Health Coach & Personal Trainer
The word diet actually comes from the Greek word “diaita” which means way of life, although in the current use of the word, we often think of diet as a short term restriction of our food intake to obtain a weight loss goal. It is important to our health that we get back to thinking about our diet as a way of eating and a lifestyle versus a short-term solution to a life long goal.
Here are five tips to help you make your choice to eat healthier and more sustainable.
1. Disrupt old habits and replace with new healthier ones. Making new habits is far more powerful than fighting old ones with your willpower. Create new habits that lend themselves to eating healthier. For example, if you are use to eating candies when watching your favorite TV show, stop the stimulus/reward of that by doing something like brushing your teeth before you watch the show or gargling with strong mouthwash. If you pick at snacks in the pantry when you are on the phone then set the rule that you talk on the phone in a different part of the house where there is no food. Changed habits can actually rewire the bad habit groove you previously formed.
2. Avoid extremes. It’s very unlikely you will keep weight off long term by engaging in short term extremes. Extreme diets typically end up rebounding with a binge and gaining more weight than that which was lost. Not to mention the damage it can do to your metabolism and immune system. Make modifications to your diet with small changes that you can build on and live with. Think long term!
3. Pick your favorite treats and plan to enjoy them occasionally. Whatever it is that you really love and dread the thought of giving up, Don’t! Allow yourself this food item in small portions occasionally. If you love pizza then set one night per month to go out for your favorite pizza. No one food once in a while will destroy your health. It is the regular over eating of these types of foods that is destructive. So to prevent yourself from fixating on it or over eating it, schedule it in.
4. Make it harder to eat poor choice foods. Those quick to get convenience foods that are high in carbs and low in nutrients are tempting if they are right in your eye view. Either don’t buy them or put them up high in the pantry or a different cupboard where they can’t call your name. Out of sight often turns into out of mind.
5. Enjoy mealtime and the company. Food was meant to be enjoyed. Even healthy food has flavors and smells that your mind and body will enjoy. Focus on enjoying what you eat rather than mindless shoveling it in. Think about the flavors as you are eating. More importantly think about those who you eat with. In this busy society that we live in, we often lose connection to those we are closest with. Use this time to reconnect.
Remember that changing your lifestyle to a healthier one will help you manage your weight but can also significantly reduce your risk of disease and chronic illness. Try to avoid basing your success on a number on the scale. Remind yourself of the benefits that might be invisible short term. Celebrate progress not perfection!
