Life happens. Things are thrown at us all the time. It gets crazy and stressful. We are busier than ever before, and we don't know how to slow down. There will never be the perfect time to get started with health and fitness or just focus on yourself. There will always be someone else who needs you.
Learning how to deal with the things that life throws at you is super important as you make this way of living a lifestyle. If you're not prepared for family parties, going to dinner with friends, birthday parties, and other celebrations, then you will probably be frozen in your tracks. You won't be sure what move to make next, and it could totally throw you off your game.
We have made food emotional because we typically have food at every party and celebration we could ever imagine. The people we have connection with is emotional--food just happens to be there. So don't be sidelined when your best friends ask you to go out and eat after church on Sunday.
Here are a few tips for you when going out or going elsewhere for a meal:
Take something you know you can eat that matches your goals.
Take some emergency food in your purse.
Look at the menu for the restaurant ahead of time. Go in with a plan!
Focus more on the people than the food!
Don't allow the social situations scare you. Don't become a hermit because you're afraid of what you can and cannot eat. Learn to work around those situations. Be prepared. They will happen. So plan what you will do now so that you won't be paralyzed when they come up.
I think Melissa Hartwig says it best. I know that I've mentioned time and time again that her book, Food Freedom Forever, has changed my life. Here's a little excerpt from it:
"Don't let your reset turn you into a hermit. You're eating healthy, not battling an infectious disease. There is no reason you can't continue to socialize, dine out, attend parties and events, and travel during your reset. It just requires a bit more planning and preparation, and a mind-shift away from thinking these special occasions are about the food. They're not. They're about the people you're with, the laughter you'll share, the traditions you'll create, and the stress-moderating effect of in-person social interaction. So research the menu, pack your emergency food, bring your own side dish, be ready with your order of seltzer water with lime, and get out there during your reset."
Insert [healthy lifestyle] where she says reset. Make it happen friends. Don't be afraid to go out and have fun with the people you're with. It's less about the food and more about the company you're with.
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Did you know that our body's response to thirst feels just like hunger? It could explain the reasons why you tend to open the pantry looking for something to eat and finding that nothing looks good. It could also explain why you aren't seeing as much success with your health and fitness goals.
I find myself wanting a snack in the afternoon around 3:30. I think it's partially because we always had an "after-school snack," as my Granny called it, when we got home off the school bus growing up. But it also may be because I think I need something to eat, but I really need some water.
It has been advised that we intake at least half our body weight in ounces of water each day. That means a person who weighs 200 pounds should be drinking at least 100 ounces of water. That's A LOT! I know that when I first started this journey four years ago, I hated water. Seriously--I had to force myself to drink it. Here I am now, and I exclusively drink it....except when I'm in my hometown. Haha!
So here are some tips for you as you try to drink more water!
When you feel that first pang of "hunger," drink some water first. This may quench that desire you feel. It may even save you some calories that you don't need!
When you pick up your water bottle, take 10 gulps. This will help you reach your water goal faster each day! I call this the "10 gulp rule." It really works!
Add some fruit or veggies to your water for flavor. You can add lemon, lime, cucumber, rosemary, basil, mint, and even essential oils to your water to give it some flavor! This helps especially if you don't like the taste of water.
Grab a cute water bottle and take it everywhere you go! This means I give you permission to go buy another water bottle! It never hurts to have several. ;) I seem to use a different one each week! Keeping one near you at all times will also help you when the temptation arises to go through the drive-thru at your favorite snack spot when out and about.
Use a straw! I know that I drink more when I have a straw. This helps me meet my water goal faster as well.
Drink sparkling water if you need that carbonation feel. I was addicted to Diet Coke. I just thought I had to have one on a daily basis. But then I switched to La Croix, and it made the transition so much easier! Just be sure to purchase a sparkling water that does not have any sweeteners in it!
What other tips do you have that help you get your water in during the day?
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A smartwatch is a fabulous device to utilize on your health and fitness journey! I have loved using mine to track my workouts, see improvements, and figure a little more out about myself and my body.
I am a self-proclaimed Fitbit addict. I have had a Fitbit for almost six years now. I actually won my first Fitbit from the Dr. Oz show. I was shocked when it came in the mail! It sat on my desk for a while before I finally figured out how to use it, and then I wondered why it took me so long to get it working.
It is completely addicting to hit your step goal each day. It's even a little addicting trying to hit your sleep goal. And now, it's addicting to see those goals change from blue to green! But are you too focused on those numbers that it's sabotaging your progress?
I have five reasons to share with you why your Fitbit (or another smartwatch) could be a big hindrance in your weight loss and fitness goals.
1. You pay way too much attention to how many steps you get in a day. I see time and time again in my monthly groups that women pay more attention to the steps than anything else. One of the BIGGEST excuses I get for not getting an actual workout in is, "But I got my 10,000 steps in today," or "I went over my 10,000 step goal today."Great...good job. You went above and beyond your step goal. That's awesome! And truly, it is. But if you're not seeing the results you want and you're using your step goal as an excuse...stop it!
The American Heart Association recommends 30 minutes of moderate-intensity aerobic movement 5 days a week AND 2 days of moderate-intensity strength training. That means that you should be getting your heart rate up to help with your cardiovascular health! We know that this can help prevent heart disease and stroke. So get up and move more!
We each have 30 minutes in our day that we can dedicate to moving. That may mean less tv watching, less sleep, being intentional at getting your kids to go on an evening walk, or just using your time more wisely! Get your heart rate up, sweat, and you'll be feeling SO much better.
2.You eat the calories that you already burned off. There is a danger of syncing your smartwatch app with other apps. If you pay attention to your macros or track your food, you can sync your smartwatch app with your food tracking app. This will then show your food tracking app that you've burned so many calories that you can now eat! However, if weight loss is your goal, you shouldn't be eating those calories that you've burned off during your workout. If you do, then this could be a possibility of why you're not seeing the results you want. Allow yourself to see the deficit at the end of the day. Don't eat those calories back that your app is showing that you burned. Also, don't use those calories burned as an exact science. They are probably an estimation and maybe overestimated. This will also factor in the equation if you're eating back those calories that you've already burned--you could be eating too many!
3. You let it dictate how you feel. When I first got my Fitbit, I saw that it could track my sleep. I found that feature very fascinating! I learned that I needed to be getting around 7-8 hours of sleep a night to feel my best. Any less than that and I was super tired. Recently, Fitbit introduced "sleep goals" to the app, and I know that I was allowing it to tell me how I was feeling. If I didn't get my 7 hours, then I told myself I was tired. I told myself that I was going to need a nap. I stressed a little too much about getting enough sleep. Last summer, I had some health problems going on, and I couldn't figure out why or what was happening. I was literally pushing myself to get more steps in and get more sleep. I was stressing my body out. I knew that I had to quit letting the Fitbit dictate how I was feeling. I needed to listen to my body. Once I stopped listening to the Fitbit and started listening to my body, those problems went away. Do not let your smartwatch tell you how to feel.
4. You don't workout because you forgot your Fitbit. Ever hear the phrase, "Well, those were wasted steps!" :) I think that I've said them a few times! Haha! I know that it can be frustrating to forget your activity tracker. I remember several times that I forgot mine, and I didn't want to move. Silly, right? But it's an excuse that people use. It is completely ridiculous to not workout just because you forgot your tracker.
5. You don't workout because you are soooo far from your step goal. This may be another ridiculous excuse, as we can circle this back up to reason 1. Just because you may not reach your step goal today doesn't mean that you shouldn't get up and get a workout in! This is just another silly way of justifying your reason for not getting a workout in.
If you find yourself using one of these reasons, stop! Your body craves movement. So get up and don't worry about what your smartwatch says. Move because you should--you'll eventually learn to love it.
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You've eaten healthy all week. You haven't allowed yourself to veer from your meal plan, and you are PROUD that you've stuck to it! I mean, that is legit something to be proud of! But now it's the weekend and you just want to relax a little bit. You don't want to have to worry about eating healthy and sticking to a meal plan.
I get it! Weekends are fun! They are spent with family and friends. They are for eating out and enjoying yourself. You've got 48 hours to live it up before you have to go back to reality. Right? I mean, I was there once...I had a job that I hated. I lived for the weekends when I had that time to myself to do whatever I wanted!
I used to reward myself with the weekend to eat whatever I wanted when I had done a good job the rest of the week. However, that was hurting my progress rather than helping it.
About 80% of our physical results come from our nutrition. That saying that, "Abs are made in the kitchen?" That would be accurate. What you eat on a daily basis matters...even on the weekends. Our food is important! So if you allow yourself two whole days of eating whatever you want, that could be the reason you are not seeing the progress and results that you want.
If you are in weight loss mode, it is important to have a meal plan on the weekends. I'm not saying that you can't enjoy a dessert, but don't be eating dessert for your meals. ;)
Make your nutrition a priority. For me, I had to make in a non-negotiable. I wanted the results so bad, but my actions were not lining up. I had to get my act together. I had already been working out consistently for a year. I knew I didn't have a problem trying to get that done, but my nutrition was atrocious.
I kept wondering why I wasn't seeing the results that I wanted. So I finally had a little chat with myself. I had previously seen a girl, whom I look up to, dedicate 6 months to her nutrition and her dedication paid off big time! I wanted that! So I dedicated 3 months (yes, weekdays AND weekends) to my nutrition to see what could happen. When I crushed it, I added another 3 months to that! Now, I'm 8 months in and feeling absolutely amazing! I feel in control of my food freedom! That is not something I could say 8 months ago.
So...this weekend, I am not going too far off track. I've come too far to have a super-blow out-cheat weekend. Here are some of my tips for helping you stay on track AND enjoy your family time:
Take something to the party that you will eat! This is extremely important so you know that you will have something that you can eat and it won't hinder your goals. Sure, you may choose to indulge later, but at least you will have something that is still on your plan.
When in the buffet line, load up on veggies first! Filling your plate with veggies first will allow you to still consume food with nutrients and nourishment that your body needs. Then fill it with protein and healthy fats. The dessert will always be there, should you want to come back for some later.
Enjoy the conversation and fellowship! Unfortunately, as Americans, we've made get togethers all about the food. They shouldn't be! They should be about the people you are there to see! So instead of focusing on what you should or should not eat, focus on rekindling and growing relationships! Get to know your family and friends better. Catch up! People are more important than food.
Get a workout in! I know that after I get a workout in, I have a better mindset. I will always make better decisions after I've worked out as well. So you better believe that I will be working out this weekend before all of our parties!
What other tips do you have? Is there something that has worked for you? I'd love to hear about it!
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If you’re needing some encouragement on your own spiritual journey or are looking for ideas on how to begin or continue with your own Bible study, join The Core!
Do you remember when you were a kid and there was a question that kids asked that could stump you? The one that I'm talking about particularly is, "Which weighs more...100 pounds of feathers or 100 pounds of rocks?"
You would want to answer the feathers because they are lighter than a rock. But the answer was always 100 pounds equals 100 pounds. They weigh the same.
That's true for fat and muscle. Five pounds of fat equals 5 pounds of muscle. The only difference is that it takes more fat to make up that 5 pounds.
Muscle weighs more than fat.
Muscle is more dense than fat.
This is why you should not rely on the scale as your sole measure of progress! It will NOT tell you the truth!
Have you stepped on the scale to see a number only to feel super depressed? Or maybe you stepped on the scale and saw a number and you jumped for joy. We allow the scale to dictate our feelings way too often. We also allow it to control our actions. Maybe once you've seen that number you now feel that you have to stop eating certain foods or you celebrate by eating your favorite dessert?
We cannot allow something so small dictate how we feel or react.
Here are some other options for you when it comes to measuring your success:
Take physical measurements to see if you've lost inches.
Look for progress in your workouts. Did you lift heavier weights? Did you make it further than you've ever made it?
Notice changes in your clothes.
Did you make it a week without sweets? Pop? Your late night snack?
What physical ailments have gone away?
Are you sleeping better?
Are the breakouts gone from your face?
There are so many ways to measure success. It doesn't have to be on a scale.
So I encourage you to put your scale away. You don't have to throw it out, but put it where you can't see it every day. If you feel the need to weigh yourself, only do it once a week or less often. Start focusing on the small victories, because when you're not focused on what the scale says, those become your BIG victories!
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If you’re needing some encouragement on your own spiritual journey or are looking for ideas on how to begin or continue with your own Bible study, join The Core!
