When it comes to health and fitness goals, everyone has their kryptonite. I’ve not had a problem with consistency in the gym since my first year working out. That can be challenging at first, but it does become more enjoyable. My personal struggle is food. I love to cook and explore new cuisine, and as a result, I become bored easily.
As a result, I knew I needed to figure out small steps I could take toward an attainable, consistent, healthy relationship with food. If this resonates with you in any way, start to improve that TODAY by picking one of these simple things to do. Don’t wait for Monday. Do it today. Then, when you become consistent in that for at least two weeks, add something else. Take things slow, and enjoy the process!
Option A: Watch this video: https://youtu.be/7LcvxhhLkNM
When thinking about dieting, it’s important to consider what will be effective and sustainable in the long term. Paul’s video explains the basics of macro tracking, which focuses on simply being more aware of the foods you eat (which will help you make better, nutrient-focused choices), rather than giving you some kind of restrictive plan that tells you what you can and can’t eat or requires certain products. It’s been liberating for me, and as a natural extension, I am more aware of what foods make me FEEL good and digest well.
Option B: Drink at least half your body weight in fluid ounces of water per day.
Americans drink a lot of calories, and we sometimes aren’t even aware of how much that stacks up. In one of the high school courses I taught, a student would come to school each day with a 2 liter of soda. Simply by cutting out the sugary drinks and carrying a large water bottle, you can give your pancreas a break and lose a little weight in the process.
I drink a gallon of water per day. It takes a little adjustment for your body at first, and it will seem like you’re going to the bathroom a lot, but you will eventually get a bit more used to it. Water is required for many of the processes in your body, and drinking more of it has invigorated me (and improved my skin).
Option C: Actually try to follow the suggested serving size.
One of the best things I’ve done for myself is get an electronic food scale. I think it was only about $8.00 at Walmart, but it has been a complete game changer. It is so easy to overeat snacks with a lot of fat and sugars because, hey, let’s be honest, they taste good. But awareness is a way to enact meaningful change.
Option D: Incorporate more protein in your diet.
We frequently don’t get as much as we think we do. Track for a few days, and you’ll be so surprised! The Recommended Dietary Allowance is 0.8 grams per kilogram. For example, a person who weighs 150 pounds should get at least 54 grams. For the improvement of body composition, there are benefits to eating an even higher amount, and contrary to popular belief, it won’t negatively impact organ health (unless, of course, you are eating an absolutely absurd amount). So, for someone looking to make general improvements, I recommend getting at least 100 grams per day. As a bikini competitor, I eat 150 grams per day, but that will be very different for every individual. In a nutshell, though, eat more protein, and you’ll be less likely to overeat junk food.
Option E: Realize what it takes to lose a pound.
In order to lose a single pound, it requires a 3,500- calorie deficit. That can be accomplished by increasing your activity level, decreasing the amount you eat, or a combination of the two. Here’s the thing, though… You can’t do great throughout the week, then “treat” yourself by eating like an asshole on Saturday. For example, let’s take my favorite meal from Chick-fil-A: A #1 chicken sandwich, large waffle fries, and large sweet tea. That’s a total of 1,180 calories without sauce. When I add in two Chick-fil-A sauces and one mayo packet, it comes to 1,550 for a single meal. Keeping three meals per day in mind (plus perhaps drinks), it’s easy to see how you can completely reverse the progress you have made in a single weekend and damage yourself metabolically in the process.
While “everything in moderation” is a prevailing world view, we seem to have lost the perspective of what moderation really is. At the end of the day, I usually ask myself if I’ve made choices I can be proud of. I don’t beat myself up, but I do hold myself accountable, too.
What would you add to this list? Let me know by commenting on the blog, YouTube (@Cassandra Yoder), or Instagram (@cassandrayoder.fit). I’m wishing you all the happiest and healthiest of holidays with your loved ones this season. ❤
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