Intermittent fasting, Keto, Counting Macros, Carb Cycling, Cutting Sugar…The list goes on. Pick up the latest Shape magazine or scroll your Insta feed and you’ll see more info than you can process raving about the newest way to lose weight, get in shape, build a booty…fill in the blank. The Diet Industry is BANANAS (and by the way are bananas really too high in sugar?!)
I’ve been in the health, fitness, and nutrition industry for 17 years and nothing makes me more angry than the diet industry. The diet industry is a MUTLI-BILLION DOLLAR industry that BANKS ON YOU FAILING. Let that sink in for a second. A new diet hits the market; magazines, talk shows, and social media rave about it’s supposed benefits. Soon books, food products, supplements, and apps are being sold to support the new diet. In one form or another this new diet is a type of restriction (counting, weighing, eliminating some food group). Human nature shows us we can only restrict for so long. Physiology has proven that when energy stores are depleted too much, too rapidly, they rebound…which means our diet fails and we gain all the weight back and then some. We think WE FAILED. Guess what sister…it’s not you…it’s them. It’s the system that’s failed us! Stop buying into it.
Every week do you debate the type of gas you’ll put into your car? NO! So why do you keep questioning your food? It’s wasting your emotional energy and leaving you confused.
Here is the real deal. Here is what gets my clients their results time and time again:
1. Getting enough sleep. On average we all need 8-9 hours of sleep EVERY night. At a bare minimum you should be consistently logging 7 hours. When you don’t sleep enough your body can’t repair and replenish. This leads to inflammation, a jacked up nervous system, inability to handle stress and make decisions, and fatigue. When we don’t sleep enough, we eat more; higher sugar, more processed, more chemical laden foods. We crave them because we’re freakin’ exhausted and eating will keep us awake and give us sporadic hits of energy (the crappy kind that causes us to crash later).
2. Hydrate with at least 1/2 your weight in ounces of water daily. Don’t wait until you’re thirsty; at that point you may be 6 hours into dehydration. Again, my car analogy; do you wait to run out of gas completely before you fill up again? Don’t deplete your body. Your skin, joints, immune system (hello allergies) all rely on water heavily. Keep it flowing.
3. Eat every few hours. Our metabolism needs to keep burning like a camp fire. Toss those logs into the fire every few hours. If you’ve been living in a state of lack of movement and poor nutrition it’s likely your body has stopped communicating the hunger signals to your brain. You may need to set a reminder timer on your phone. Every three hours is kind of the magic marker. Don’t over think it, just fuel up consistently. And don’t eat too frequent…you should fill up enough that you feel satisfied for a few hours and give your body to burn through that energy before your next meal.
4. Eat 5-6 servings of vegetables every day. You may tell me you don’t like to eat vegetables. I don’t like to wear my seat belt, but I also want to keep living this amazing life so I buckle up. If you want to live with health and vibrancy than you should load up on those veggies. There is no short cut here…just get it done.
5. Keep added sugar to less than 25 grams daily. Coffee creamer, salad dressing, ketchup, pasta sauce all contain added sugar. Throw in a lemonade, a sweetened iced tea, a cocktail or a daily dessert and you’re well over the recommended limit. Again, I’m a science girl…research has shown more than 25 grams of added sugar daily leads to diabetes, excess body fat (hard on the heart and vascular system), adrenal fatigue, etc. Save the sugar for the occasional fun treats, not for your daily intake.
6. Move your body. Our bodies are meant to move. Walk, stretch, take a class, put on a free youtube video, park at the back of the lot, take the stairs, play with your kids, or walk to your next meeting. Find ways to move more and your body will thank you.
7. Eat real food. Read your labels…or better yet skip anything with a label. Eat real, whole, nutrient dense food. Skip the processed foods all together. The US didn’t have an obesity problem until processed foods came on the scene. And real food is the truest fast food. Nothing is quicker than a handful of almonds and an apple for a quickie snack.
Last and definitely MOST important is CONSISTENCY! Figure out where your priorities lie…if you wouldn’t leave the house without make up but you’re skipping breakfast, maybe it’s time to re-evaluate.
If you have questions feel free to shoot me an email, a DM on insta, or tag me…I love spreading the good info and I promise the healthy life is more attainable than you may think. You deserve to thrive friend!