(Some Of) The Habits That Derail Our Diet

I am a firm believer that diets are not the answer for the majority. Diets can help jump-start weight loss and / or fat loss in the shorter term. To have long-term success with weight / fat loss or maintenance, however, we need a nutritional plan that we are both willing AND able to stick to. Let me therefore state upfront that “diet” here is referring to the way that we eat, and what we eat – our nutritional plan and lifestyle, so to speak – not a special or “fad” weight loss diet.

I got a great article from Hungry Girl today about habits that can cause us to miss the mark – not only when we are trying to lose weight (which the article is focused on) but also if we are trying to maintain it (which goes hand-in-hand, in my opinion.) I often find myself nodding in agreement with some points in any given article, but disagreeing with others. In the case of this one – 6 Habits Ruining Your Diet – I agree with them all.

A few of my previous articles on the topic:

The “habits” in question are incredibly common, and things most of us do without thinking…sometimes on a daily basis. The great news? With a little attention, they are relatively easy to catch…and correct! 

  1. Snacking While Watching TV
  2. Boredom and Avoidance Eating
  3. Finishing Off Leftovers Even Though You’re Full
  4. Grazing 
  5. Snacking Instead of Sipping
  6. Meal Skipping

My personal thoughts on Hungry Girl’s sneaky traps:

Snacking While Watching TV (or Movie Theater)

Growing up, we often had dinner while watching tv – between school, homework, and sports, there wasn’t much downtime.  Back then it wasn’t such a big deal because we were not only growing, but incredibly active. Enter adulthood, however, when the metabolism takes a nosedive and we are doing less activity (generally.) Pair that with the ability to purchase our own food (and we don’t always make the best decisions when we have free choice!), and it becomes easier to slip.

It’s easy to sit down to watch something and nibble as we do…but it’s a dangerous habit because we WILL lose track of how much we are munching, often eating more than our body needs (watching a show steals the attention, leaving the satiety signals to hoot and holler to no avail.) If quitting cold-turkey is painful, try portioning a smaller amount of your favorite snack to avoid going overboard (HG agrees on this point too.) A cup of tea, for example, could be another idea – we have to sip the toasty stuff slowly (meaning –> we are occupied longer!)

Scary…but true! Most of us do this at home, or at the movie theater!

Boredom and Avoidance Eating

This is one of THE sneakiest pitfalls of all! Eating because we are bored is the kind of habit that can easily weasel its way into your daily routine. When there’s downtime, snacking seems like and easy and harmless option. It ISN’T! And it adds up. Munching mindlessly is never a good thing and it can creep up when we are trying to avoid something, not just when life is humdrum – maybe it’s laundry, or cleaning the house…whatever “it” is that you are trying to get out of, you might grab a snack to aid in your efforts to procrastinate. Bad idea!

How to address it? MOVE! Do an activity of some kind, keep your hands busy (beyond grabbing food!), and distract those false signals that you need to eat to get through the boredom.

Finishing Off Leftovers Even Though You’re Full

I don’t know about you but I grew up hearing that other children were (legitimately) starving in other countries and that I therefore had to finish my meal. The reality is…my leftovers probably could have been leftover a little longer (meaning I didn’t HAVE to pig out whether I was full or not, I could nibble the rest later.) But, it was the way it was back then – there was always a focus, even in school, on finishing everything on my plate at every meal. Is that really the best way? 

The better idea is to listen to our bodies. If we are feeling full, that means a few areas of our body are registering that we have had what it needs to function optimally – we don’t NEED more. When the satiety signals sound, it’s it ideal to listen to them – we can always have more later if we find we are still (truly) hungry. Stuffing ourselves not only allows needless calories to build up, but it also confuses our bodies (which are desperately trying to say “I’m FULL! I don’t need more.”) When we keep eating, we get used to blocking those signals and, worse, we start to not really “hear” them. 

Grazing 

This one needs to be defined a bit. When I generally say I “graze” I mean that I consciously eat mini meals many, MANY times a day. Grazing in the case of Hungry Girl’s article appears to refer to snacking all the time, and doing so mindlessly. It’s the snagging a few bites of the kids’ food (which, let’s be honest, isn’t always a healthy item), or grabbing office “snacks” here and there during the day (also not usually the “healthy” stuff.) It could be that you are cooking and eating as you go, or even just going to the pantry frequently on a day that you are home.

Eating more meals with smaller portions throughout the day often helps folks stay satiated longer (than, for example, three larger meals per day.) That doesn’t mean EVERYone, mind you, but generally when people eat smaller meals more frequently, they find that they don’t overindulge as much.

Snacking Instead of Sipping

Being in tune with our bodies means listening closely to the signals it sends us – some of them “sound” so similar that we might actually make a mistake. For example, thirst may “sound” like hunger to us – we may reach for a snack, having felt that we needed to, only to find out that we translated the urge incorrectly. A great way to ensure that we ARE on the right track – and to avoid eating excess calories (that we probably don’t need!) – is to have a solid drink of water before reaching for food.

If we are dehydrated, water will do the trick right then and there. Having a nice glass of water will also fill us up a bit so if we happen to be thinking about food – but our body doesn’t necessarily need it at that moment – the drink will satisfy us longer. It’s also a great trick when going out to dinner – having a full glass of water can save  you from over-ordering (it’s the grocery-shopping-while-hungry scenario – not a good idea!)

Meal Skipping

This is a HUGE non-no, especially if you’re skipping breakfast! Don’t. Do. It! I do know a few folks who can’t eat immediately when they wake up – that’s okay. Depending on the day, I may eat an hour or two after getting out of bed. The idea is that you are providing your body with the proper fuel to get rolling, and your stomach something to work with. When you skip a meal, you are a great deal more likely to go overboard later. I’m sure you know the feeling… Don’t want breakfast, too busy to get a good lunch…dinner comes around and you basically inhale your whole fridge and pantry! Try to give yourself a fighting chance, and be kind to your body – have SOMEthing healthy at mealtimes to keep  yourself from going from zero to ravenous. Getting to the point of “I can eat a horse” will leave you to sabotage all of your other efforts.

So those are my personal thoughts about Hungry Girl’s habits – they aren’t at all far-fetched (there are of course others, but these are common culprits in our society!), and they are possible to fix (good news!) 

If you are serious about weight / fat loss or maintenance it will take attention, patience, and consistency – but it isn’t as hard as you think. Once you eradicate a few of these saboteurs, you’ll find yourself dropping weight without altering anything else. Nutrition accounts for probably 80% or more of how we are doing weight-wise (don’t kid yourself!) The wonderful news there is that we CAN do something about that.

 

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Green Giant Keeping Healthy Food Fun, Functional, And Convenient

If veggies had a number one fan, it would be me. Yes, hands down, I’d be the one with the glitter and pompoms up front. That, or I’d be threatening someone in effort to secure some…

I’m the one with the hair dryer…

I’m not necessarily partial to brands when it comes to vegetables, though – I do prefer fresh, but for convenience (and a more likely guarantee of peak freshness) I tend to hoard the frozen kind. (“Hoard” is not an exaggeration, however slightly misleading (in that I consume them as feverishly as I amass my supply.))  

Anyway, I don’t have to have a certain name on the package, or even organic depending – it’s more about value in this case. That said, I do like the brands who innovate – frozen foods do not have to be unhealthy, number one… And number two, they can make life a whole helluvalot easier. Especially if you eat like a zoo animal (—-> ME.)

Although Green Giant is not alone in the pursuit, they were one of the first companies to make riced vegetables accessible. For those of us with limited counter space and / or those not wanting to clean the food processor every two minutes, these frozen, steamable packages are a godsend.

Green Giant launched the plain, riced cauliflower variety first, along with a basic, healthier take on tater tots, but have since added to the lineups. They also have a nice selection of roasted veggies, though I confess to not really caring for those as much. 

In addition to bulking up the options within each category, they have since come out with veggie spirals – not new if you like to cook or follow healthy eating trends…BUT…no one has come out with them for the freezer aisle until now. YAAHHSSSS!

I actually spotted – and purchased – the zucchini spirals recently (above.) Though I admittedly wasn’t a huge fan, I think it’s because I didn’t drain the water right away (which I would highly recommend doing.) Because I go through my veggie stashes so rapidly, I often steam them and leave them in the bag – for the riced variations, you’d be fine with that. For these guys, though…definitely drain.

What’s so great about all these seemingly fancy preparations? As I said earlier, the convenience can’t be beat. In addition to that, however, these are THE perfect way to bulk up your meal. If you love to eat, or enjoy larger portions (the brain *can* be tricked!), adding extra servings of vegetables is a healthy way to fill you up without adding too many calories. 

Now…all that said…keep in mind WHICH variety you choose – obviously the options with a sauce mixed in, or the comfort food remakes will have higher calorie counts in the nutritionals than the plain variants. Still, it’s better than housing french fries!

I applaud Green Giant for pioneering these ranges – I do buy other brands sometimes, and have seen a few come to market with newer options (such as a healthier stir fried rice option from Hanover, whose plain riced is good too.)  But Green Giant has the broadest mix, albeit not ALL the versions are as easy to find in every super market. Definitely worth trying for yourself if you haven’t yet!

Happy munching!

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Cat Humor – Expression…less

Actually…we have two additional modes different from the rest:

Banana mode – I’m a feline torpedo on speed. Face is the same but the eyes are wide with a feverish, almost diabolical glint. Otherwise…as above. Game on.

Hungry mode – I will run several laps around the kitchen island, sometimes in varying directions. My face will remain as above save for my mouth, which is – in bullying fashion – frequently opening and emitting loud-and-whiny sounds.

Ahhhh… Felines. ❤

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Cat Humor – Starving

I know a certain somebody who insists that he’s gone skeletal, heaven forbid mom is two seconds past 6 pm with dinner.  His dramatics are – I think, but of course I’m biased – worthy of the New York stage. . .

Encore!

 

Healthy Lifestyle – The Way To Achieve A Healthy Weight…Without The Failure Of “Diets”

I was listening to a show this week (Sirius XM) on which the doctors were discussing weight loss, weight loss surgeries, and a whole host of diets (for the latter part, they were largely fielding questions.) What I appreciated most was that they really focused on “healthy lifestyle choices” beyond and above anything else.

“Diet” is a four letter word. And a BAD one. Diets don’t work for the majority of people largely because they are composed of meals, or supplements, or restrictions that aren’t going to hold up long-term. So yes…people might lose weight in the shorter term…but then they become discouraged when they go off track and gain it all back. It doesn’t have to be that way! 

Marketing sometimes has a way of presenting the false realities that such programs promise in highly appealing, shiny packages…but the fact of the matter is that our overarching approach is what will make the difference. If we can’t stay consistent over the longer term, it isn’t the “right fit.” 

Before you lose hope…there IS a right fit for YOU…you just need to uncover it.

Also important to mention here is that not all of the “diets” or programs out there bad – if a specific plan works for YOU, there is nothing wrong with that! The point is that it just needs to be a routine you can manage consistently…whether you are on the plan, or you go off it.

Some of the better known out there – for example, Weight Watchers – are going above and beyond and teaching people HOW to eat. Bravo! With Weight Watchers you learn portion control…how to do it, why it is important, and how to apply it even if you drop the guidelines of the program itself. It also teaches accountability. That stuff is really valuable, and it’s where a lot of folks go awry. How can you blame them? Seen portions in America lately? How about the marketing pushing more food for less money? It’s like, “why not, then?!,” right?  BAD NEWS.

I really believe that staying at a healthy weight can be reduced to a few key principles. In my mind, these are as close to “magic bullets” as you can get – now, they do take a little work and dedication, but they also result in the kind of “magic” that people are hoping for…and they deliver positive results consistently, and across the board, beating out any pill we can take.

Magic Bullet 1 – BEING HONEST and ACCOUNTABLE

The first of these is being honest and accountable. If we can’t be honest with ourselves, we are fighting a losing battle. It’s okay to say “I’m not where I want to be.” We don’t need to beat ourselves up, or bring ourselves down. But we do have to step back and recognize that we need a change, that it’s OKAY to need a change, and that change is achievable. It wouldn’t be on your mind if it didn’t matter to you, or you were feeling full of energy and the picture of health… The mirror is the hardest thing to face sometimes but when we do, we take full control of our life…meaning we can have what it is we are after. 

Staying accountable means that we not only recognize and admit to ourselves that we have room to do better, but that we really manage our choices. I think it’s fair to say many of us are our own worst critics and almost don’t want to admit what’s really going on. We need to remember that no one is going to punish us for being honest with ourselves, or for having the cookies we didn’t really need. But ignoring it isn’t going to get us on track either.

Magic Bullet 2 – LEARNING TO SAY NO

There’s a lot of pressure to love food in our society! Many cultures are food-centric – mealtimes are the perfect gathering place for friends and family, right?! Restaurants, bars, home kitchens, on holidays or for events…it’s were (and when) we tend to get together. But we don’t have to follow the masses when we order for ourselves…and we don’t have to go hungry either! If you are out with a group and they order tons of tempting appetizers, for example, you can always order something more healthy for yourself. While maybe not as tantalizing as the less-healthy options, you will have something to munch on that you’ll feel good about later. You don’t owe anyone any explanations or justifications.

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Along with this…when we are out and about on our own, we can also use “NO.” No, as they say, IS a complete sentence – and we need to stand our ground if we want change. It’s smart NOT to shop hungry, for one thing. It’s also important that we NOT buy thing things we know aren’t great for us – once they’re in our own kitchen, it’s easy to go downhill. When we don’t get it, we can’t be tempted by it. Period.

Magic Bullet #3 – IT ISN’T ABOUT WEIGHT LOSS…IT’S ABOUT FAT LOSS

The number on your scale isn’t always what you think it is… Because muscle and fat have different weight values, it’s possible to appear to be “overweight” on a scale and incredibly fit and healthy. Likewise, the number on the scale might read low, but the person (perhaps a slim frame) isn’t so healthy internally. When we think about Body Mass Index (BMI), however, we have a much clearer picture of where we need to be. These numbers, keep in mind, are guidelines…but they are more helpful as far as our overall health is concerned than the number on a scale (unless yours is fancy and calculates BMI!) 

A BMI that is too low will bring a host of issues with it, as will one that is too high. You can find a very basic calculator here, more about BMI and the mathematic formula hereand more information overall here and here. Or…you can head in for a check up and get a no-bullshit answer from your doctor.

This goes back to being honest with ourselves and really understanding the health concerns we might be unkindly imposing on ourselves. A lot of people called into the radio talk with questions about losing weight and the doctors we as much with me on this – it’s more about the fat loss, and getting to a healthy weight for our frame…which will then eliminate quite a few heath risks, including diabetes, high blood pressure, and heart disease, among many…many others.

Magic Bullet #4 – EXERCISE

There’s no pill that can give us the kind of benefits we get from exercise. There just ISN’T. And, as the saying goes, there is no chance we can out exercise a bad diet. Tough reality check but…it doesn’t work that way, and it never will.  

Exercise isn’t an easy one for everybody but… We were all children once upon a time and I’m willing to bet we all played lots of games and ran around. Best part? We probably LOVED it.  

What changed!?

When did it become work??! 

It doesn’t HAVE to be work. That doesn’t mean you aren’t going to be exerting yourself – you need to push a little bit! – but you don’t have to be miserable. Treadmills, for example, are torture for me. Instead, I might jog outside…or go for a hike where I’m walking, but doing so on uneven (but beautiful!) terrain. Volunteer work is another way to keep moving without having to do something I can’t stand (like cardio! 😉 ) I get it in by default in that case – win-win!

Adding in music that you know will get you going is a great option, as is finding a friend to pair up with. Think about activities you DO like doing and be creative – if you want to start by hula-hooping, do it! Getting moving is sometimes the hardest part…but once we do, it doesn’t feel as terrible as we made it out to be! 

Nutrition is probably 80% of the overall picture…but exercise will keep our body healthy too, whether that’s keeping metabolism up, our muscles strong (and with it often our bones), as well as keep the heart and blood pumping the way they need to. 

Magic Bullet #5 – CONSISTENCY, MAINTENANCE…and NOT GETTING DERAILED

Consistency is absolutely vital to success (across the board, frankly.) Maintaining is WORLDS easier than having to play catch up, and it is a lot less stressful to boot. If we can make healthy choices for ourselves and stick to them most of the time, the few blips and foibles aren’t going to have much of an impact. 

Along those lines, we need to be sure that we don’t make a mountain out of the minimal impact a slip may have…because that’s a surefire way to derail. When we start to beat ourselves up for enjoying a special night out, or having a treat once in a while, we might go into “well, I’m not doing well, so to hell with this whole ‘healthier me’ thing…” Don’t fall victim to that downward-spiraling trap – it isn’t necessary. If you choose a less healthy option, just let it go. Enjoy that you could have it…and move on with your better decisions.

Wallowing in misery begets more of the same…and it’s going to be a lot harder later to get back on track. Hold yourself to sticking to the plan most of the time, and you will be okay. One or two bad meals aren’t going to add ten pounds. Keep doing it, though, and you’ll have a lot more work to do down the road to get your health back… The easier road is to stay consistent as much as you can.

Magic Bullet #6 – MAKING GOOD CHOICES

Society needs to get away from fad diets and stringent plans – if you have health issues and something of that nature is required, that’s okay. But for the average population, they’re not a great idea, and generally a recipe for failure…the last thing we want / need.

No one can say exactly what, when, or how cavemen ate their meals – we are speculating based on what science has discovered.  Some cultures seem to have less illness than America does, so we might take cues from them…but there are many other factors at play including environmental and inherent…so even then there’s room for speculation. Then there are the “anecdotal”s where a method worked for a few, but we don’t know why or how, or whether the same positive results will apply to a broader population…

Instead of trying to be stringent or extreme, or abandon one thing for in total embrace of another…how about using common sense? What REALLY matters when it comes to foods…?

Processing vs. Natural – the less processed, the better. Processed often means a departure from natural states, such as we get with additives like dyes and chemicals, sugars, unhealthy fats. These human-derived products (meaning we weren’t designed to process them) are unhealthy for the body.

Sugars – a category in their own right – are a massive problem. Eliminating sugars, or the bulk of them (especially the processed kinds, vs. a whole, fresh fruit, for example) will lead to weight loss pretty quick, as well as a likely change in energy, mood, even sleep. The more we can stick with “whole,” non-sugary foods, such as vegetables, fruits, whole grains, eggs, nuts, lean meats, poultry and fish, the better our bodies will behave. Your car responds to the fuel you put into it, right? 

Balance – we don’t have to eliminate certain categories completely when we eat a diet of “whole foods” unless we don’t respond well to it. For example, I don’t eat a lot of carbohydrates – my body has decided they no longer work well for it. When I do eat them, I have variety of symptoms that make me feel sick and uncomfortable…so I know they aren’t the right choice for me. It’s about learning what works for our own bodies (maybe some trial and error) and going from there…

Portions – This is a big one. I love big portions because I love eating food…but my body doesn’t really need as much per sitting as my eyes or stomach are suggesting! Sometimes it helps to have a lot of small means more frequently and to start the day with a good breakfast (if you can stomach it – depending on the time, I sometimes need food right away (if it’s between 3 and 6am!) or I need to wait (if it’s after 6am.) Everyone is different but starting the day with fuel is important so you aren’t ravenous and out of control later… 

Here’s a link to my own tips and tricks for staying full 10 Tips To Feel Full – Yes, Really! (Because Hangry Is Horrible!) because not feeling hungry makes a difference!

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When we abide by these common-sense principles, we will see changes in our health, our physique, very likely our moods, as well as our energy levels, and definitely our overall health and well-being – it’s impossible not to.

Getting to a healthy weight and maintaining it is more about a consistent and overall approach, using common sense about the foods our body really needs to function optimally.

We don’t have to miss out on the fun (or good food!) in life, we just have to remember that moderation (e.g.: smart portions) is key…and maintenance is a hell of a lot easier than restarting all the time.

You have what it takes!!!

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Food (and Dog!) Humor – Shhhh!

I’m going to go ahead and say that cats do the same thing. Except our Keku… He hoots and hollers while simultaneously running laps around the kitchen island when you even THINK about food.

He’ll hear you.  

TRUST me.