Hey guys, here’s my BEST advice on dieting in a rewarding, yet satisfying and sustainable way.
Dieting can be a tough and often frustrating process, especially when it comes to finding a model that can work long-term. In order to stick to something, we have to be consistent, so it needs to be for the long haul!
Fad diets and quick fixes may provide temporary results, but the results are always exactly that, temporary, and can even be harmful to your overall health.
On the other hand, adopting a sustainable approach to dieting not only helps you achieve your weight loss and fitness goals, but also supports both your physical and mental well-being. So, let’s explore the best ways to diet in a way that favors sustainability and why it will only lead to more success in building that body you’re proud of!
Here are some of the best ways to diet in a way that favors sustainability:
- Choose whole, unprocessed foods that you ENJOY.
These are foods that are minimally processed and do not contain added sugars, artificial ingredients, or preservatives. Examples include:
- Fruits and vegetables: These are packed with nutrients, fiber, and antioxidants, can be enjoyed in a variety of forms, and can even be used as toppings for recipes like homemade pancakes! On
- Whole grains: Choose whole grains such as quinoa, oats, and brown rice over refined grains like white rice and pasta.
- Lean protein sources: Examples include steak, chicken, turkey, fish, and plant-based options like beans and tofu.
- Healthy fats: Good sources of healthy fats include avocados, nuts and seeds, and olive oil.
By focusing on whole, unprocessed foods, you can ensure that you are providing your body with what it needs to function optimally, while also avoiding additives and preservatives that can interfere with denigration and gut health.
- Incorporate a variety foods! (you don’t have to eat the same thing every day). Switch it up a bit! Mix-and-match your meals, eat, steak, one day and salmon on another. As long as you are staying within your calorie requirements, you’re golden. Here are some other examples:
- Fruits and vegetables: Aim for at least 5 servings of fruits and vegetables per day.
- Protein: Choose lean protein sources and aim for about 0.8 grams of protein per kilogram of body weight.
- Carbohydrates: Choose complex carbs like whole grains, legumes, and starchy vegetables.
- Healthy fats: Include healthy fats in small amounts, such as those found in avocados, nuts, and olive oil.
Eating a varied diet not only helps you meet your nutrient needs, but also keeps things interesting and prevents boredom.
- Practice mindful eating.
Mindful eating is the practice of paying attention to your body’s hunger and fullness cues, and eating in a way that is attuned to your body’s needs. This means avoiding distractions like screens while eating, and taking the time to savor and enjoy your meals.
Mindful eating can be a powerful tool for sustainable dieting because it helps you become more aware of your eating habits and patterns.
*Make sure you aren’t OVEREATING due to boredom*
Pay attention – this can help you avoid over or under eating, and ultimately lead to more sustainable and successful weight loss.
- Focus on Body Composition!
One of the best ways to stay on track with the diet is to make sure that it is constantly contributing to improving body composition. You will always be more dedicated to staying on track with your diet if you are constantly seeing improvements in the way that you look. Of course, we do this to be healthy, but we also want to look good, too! You never want to get to the point where how are you eat becomes a chore, and it never will, as long as you are constantly making progress in the mirror. Used vanity to your advantage!
Eating calorie dense, satiating foods that you like with absolutely be paramount in your ability to design and sustain a diet plan. It’s important to find a balance between nourishing your body with healthy, whole foods and allowing yourself the flexibility to enjoy your favorite treats in moderation. Rather than cutting out entire food groups or depriving yourself of the foods you love, try incorporating them into your diet in a mindful and controlled way.
**REMEMBER**
You can quite literally eat anything you want, and will still lose weight, as long as you are in a caloric deficit!
You could eat Twinkies and lose weight, not that I recommend that, but you could!
My point, is to find the cleanest food groups, with the highest micro, nutrient density, that you could find yourself eating every single day, that not that not only enjoy, but simultaneously contribute to your fitness goals.
And if any of you need help in constructing a diet plan, catered exactly to your individual needs, just get in touch and I’d be happy to set that up for you immediately!
Good luck, everybody. Keep me updated with your progress!
-Rob
#InLifeAndFitness