Sticking to Your New Years Goals Part 4/4: “I want to stop overeating.”

OK, here is the last post of this series. Many people who decide they want to eat healthier don’t realize that it’s not just about what you eat, but about how you eat.

The biggest factor in weight gain is calories. Eating more calories than your body is burning in a given day will result in excess weight, whether those calories come from healthy foods or not-so-healthy foods.

Granted, this does not mean I promote eating McDonald’s everyday! Healthy food provides us with the nutrients we need, promotes higher energy levels and aides in bodily processes. Thus, the majority of our diet should come from wholesome foods where about 10-20% of our diet should come from the foods we really enjoy.

Still, we must remember the importance of portion sizes regardless of what we are eating. Here are some quick tips to help you to control your portions.

 

Drink before you eat

Drinking a lot of water throughout the day, particularly right before mealtime, can help you feel full faster. It’s also a good idea to sip on water in between chewing. This can not only help to fill you up, but will aid in slower eating.

 

Fuel up every 3-4 hours

Don’t hold on to the old mindset of only 3 meals a day. If that really does work for you then there is nothing wrong with it. But, in general, people have long days and three meals simply isn’t enough. Snacking in between meals prevents you from extreme hunger which often leads to overeating. If you are going to be out all day, make sure to pack a piece of fruit or a protein bar in your bag.

 

Eat smart

Eat high volume meals that contain the right nutrients. Let’s compare vegetables with crackers as an example. Vegetables have a very high water content, which allows you to eat a lot with very few calories. Crackers, on the other hand, have low water content so a small amount has more calories. Thus eating a lot of vegetables are a great way to add volume to your meals because you can eat a lot and feel full for a lot less calories.

 

Along with high-volume you also want to ensure you are eating the right types of foods. Eating foods that are high in protein and fiber will fill you up until your next meal. Be sure to include protein with each meal, and eat a lot of fiber-rich foods throughout the day like vegetables and whole grains.

Smaller plates

If you are feeling very hungry and decide to eat a bowl of cereal, you are likely to fill that bowl all the way up. Use smaller plates and bowls when portioning out your food to avoid overdoing it.

 

Know your portion sizes

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I always like to tell people to spend one or two weeks measuring out food portions to get an idea of what they look like. From there, you will be able to eyeball it. You can also use your hands to measure the size of food. Here is a general set of food portions:

  • Meat – 3 oz or the size of the palm of your hand
  • Carbohydrates (pasta, beans, rice, etc.) –  ½ cup or the size of a clenched fist
  • Fats (oil, nut butters, nuts) – 1 tablespoon or the size of two thumbs
  • Vegetabels – 1 cup or the size of two clenched fists

This is a general list so always check labels for portion sizes.

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Keep the right mindset

Always ask yourself if you are actually hungry or if you are just thirsty or bored. Eat when you are hungry and find other ways to entertain yourself when you are bored. Also, keep the thought that you can always have seconds. Even though it’s important to follow correct serving sizes, it’s also important that you are not still hungry after eating. Having the idea in your mind that you can have seconds will make it easier not to overfill your plate. Many times we think we can eat more than we actually need so you may surprisingly find that one plate is enough.

 

I hope these tips were helpful. I really enjoyed writing this series.  Many times people tend to hit the New Year hard and then lose momentum as they go.

The key is to remember that healthy living is a lifestyle and you will grow and learn with time. Take small steps and don’t think that you have to do everything in January. You have a whole lifetime ahead of you and everyday is a chance to be better than the day before. No single day will be perfect and that is OK. Keep striving and you will get there, inshallah.

Keep Going

 

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Thank you all for reading. Please feel free to comment below with any questions or ideas for articles you would like to see. I’d love to bring you valuable content that can help you learn how to live a healthy life; mind, body and soul.  

 

 

 

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Sticking to Your New Years Goals Part 2: “I want to cut back on sugar.”

If you’re looking to cut back sugar this year, then you are on the right track. Excess sugar, particularly added sugars, can not only lead to weight gain but also diabetes, heart disease and tooth decay. In fact, even if you are thin and eating reasonably, you may still be consuming too much added sugars without even knowing it, which can harm your health regardless of being at a healthy weight.

Before we get started on how to cut back our sugar intake, let’s make a distinction between added sugars and natural sugars. Natural sugars are found in healthy foods like fruits and vegetables. These foods are healthy and contain water, fiber and various nutrients. Added sugars, on the other hand, are those that are added to foods; foods which typically have little nutritional value.

Thus, in order to lose weight and optimize health you should do your best to avoid foods with added sugars. However, some sugar in your diet is unavoidable. According to the American Heart Association, men should get about 150 daily calories from sugar (9 teaspoons), and women should get about 100 daily calories from sugar (6 teaspoons).

Here are some ways to start reducing sugar:

1. Don’t add it to foods

The easiest way to cut back on sugar is to simply not add it. The biggest targets for adding sugar is cereal, coffee and tea. Instead, try to substitute with natural sugar substitutes. Use things like organic honey, agave or stevia in the raw.

2. Eliminate fruit juices and soda

Juices and sodas can seem harmless, but they contain tons of added sugars that benefit you in no way. While a glass of freshly squeezed orange juice may be OK once in a while, for the most part you want to eliminate soda and fruit juices. If plain water isn’t your thing, buy some all natural crystal light packets, or add some fresh fruit or even vegetables and herbs like cucumbers and basil, to your water to add a fresh flavor.

3. Limit fruits

While fruits contain fiber and good nutrients, they also contain quite a bit of sugar. Therefore, fruit should not be eliminated from the diet but rather limited to 1-2 servings per day. Go for lower-glycemic choices like grapefruit, apples and berries.

4. Read food labels

If you want to reduce sugar consumption, a good place to start is by knowing where all that sugar is hiding in the first place. Start reading food labels and avoid foods that have a lot of added sugars.

You may want to consider tracking your sugar intake for a few weeks. You will start to realize how much sugar you have actually been consuming and where you need to cut back. You will learn which types of foods are better and which should be limited or avoided.

5. Cream over milk

Believe it or not, milk is filled with more sugar than cream. Whole milk has 12 grams of sugar per cup, which is equal to 3 teaspoons of sugar (that’s half of the recommended daily sugar intake for women!).

And don’t be fooled by skim milk. Once all of the healthy animal fat is taken out, skim milk is essentially a sugary water. It may have less fat but it doesn’t have less sugar. Next time your drinking coffee or tea, add cream instead of milk. Unsweetened almond milk is also a good choice but may not give you the sweet taste you are looking for.

6. Contemplate complete avoidance

Some people are great with moderation. Other people have a hard time exercising willpower and can’t stop at just one. If you are one of these people, you may consider completely avoiding sugar altogether.

Sugary foods stimulate the same areas in the brain as drugs do. For this reason, people who would consider themselves ‘sugar addicts’ may lose control upon consumption. Instead of cutting back, consume healthy versions of your favorite sweets. You can use things like cocoa nibs, mashed banana, whole wheat flour, nuts and dark chocolate to make up healthy desserts.

7. Reduce or eliminate processed carbohydrates

Most processed carbs – like white bread, pasta, rice, crackers etc. – are loaded with added sugars and spike blood sugar levels quickly. Complex carbohydrates – things like brown rice, sweet potato, and whole grains – have less sugar content and release a longer lasting energy, so you don’t see that spike in blood sugar. Replacing simple carbohydrates (processed carbs) with complex carbohydrates will help reduce overall sugar intake.

8. Kick out trigger foods

Stay away from foods that will make you lose control! Nutella and ice cream are my triggers and I cannot keep them in the house. 1 tbsp of nutella turns into half of the jar and a bowl of ice cream turns into 4 heaping scoops. Get these foods out of your house and stay away from them at all costs.

9. Cut back slowly 

Unless you are a sugar addict who can’t control themselves, your best bet is to cut back slowly, otherwise, your cravings may worsen. For example, if you can’t imagine life without soda, start by drinking half regular soda and half diet soda. As time goes on increase the diet soda until that’s all your drinking, then start cutting back on that until soda is eventually eliminated from your diet altogether.

If you like your coffee sweet, start by using half of your normal sugar amount and half stevia or truvia. Use the same process with the soda and eventually you may even come to enjoy a sugarless cup of coffee.

In conclusion

While sugar may taste delicious and give you a temporary feeling of pleasure, it’s not worth the health risks. Cutting back on sugar and getting as close to the recommended daily servings as possible is one of the best things you can do for your health.

Sticking to your new years goals part 1. “I want to eat healthy”

By now we’ve all made our New Year’s resolutions; laid them out in writing, pondered over them, and talked ourselves into the new and improved person we want to become. That’s great, but that’s only the first step. The next step is actually sticking to those goals rather than becoming among the 40% of individuals who drop out.

I’ve decided to create a series dedicated to providing you with information to help you stick to some of the most common New Year’s resolutions. This four-part series will, inshallah, be very short and informative to give you just what you need.

Without a doubt the most common resolution is: “I want to eat healthier.” Here’s how you can stick to it.

 

Eat more fruits and veggies

Fruits and veggies in heart tape

Eating more fruits and veggies will not only provide you with a variety of nutrients but will help to bulk up meals and help you to feel full faster.

Try adding vegetables to as many meals as possible. Throw some in your eggs at breakfast time, have a side salad at lunch, and roast your favorite vegetables to have with dinner. Vegetables can be incorporated into many dishes like soups, stir-fries, eggs and can even make great snacks with some hummus or a low-fat yogurt dip.

Fruits are a healthy way to satisfy your sweet tooth without added sugars and preservatives. Shoot for 1-2 servings per day.

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Go homemade

Whenever you can, make your own foods instead of buying it pre-packaged. Granola can be quite deceiving in stores; it seems healthy but the nutrition label is filled with added sugars. Mix together some rolled oats, nuts and seeds, and a little honey. Throw on a sheet pan and bake it at home.

Instead of buying frozen dinners like pizza, make an easy and healthy version of your own. Grab some whole wheat pita bread, top with your favorite veggies, a small handful of low-fat cheese and drizzle with some olive oil, salt and pepper in throw in the oven for a few minutes.

 

Snack

Hummus with pita bread and vegetables

Instead of 2 or 3 larger meals a day, try snacking in between and have 5-6 smaller meals. Snacking will help to prevent you from overeating by keeping you satisfied and energized throughout the day.

Great snacks include a piece of fruit with a handful of nuts, trail mix, some raw veggies dipped in low-fat yogurt, whole wheat crackers with hummus, or some pretzels with string cheese.

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In conclusion

Eating healthy is a totally approachable goal, as long as you do it in the right way. Take small steps. Add one more healthy food into your routine each week. Start by adding more fruits and vegetables. Once you feel comfortable with that, start making some of you own foods. Then a week after, start adding healthy snacks in between your meals.

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The Weekend Runner: How to make SMART New Year resolutions

Can you guess where is the busiest place on every 1st of January? THE GYM. This is no surprise, since the most popular resolution is “Get healthy”, “Lose weight”, or somewhere along those lines. Sadly, the number of people and the level of enthusiasm slowly drops as the months passes by. In the end, we are unable to keep to our New Year resolutions.

 

The good news is, the key to sticking to your resolutions begins with forming the resolution itself. The first step is forming a S.M.A.R.T resolution. I would like to think annual resolutions as a year-long project. Therefore, if this acronym sounds familiar to you, you might have noticed that I borrowed it from the world of Project Management. However, I think the concepts are applicable to self-development as well.

 

S.M.A.R.T. stands for:

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Here are my top 3 resolutions for next year:

1) Running: Complete an ultra marathon at least once, and improve on my 10K timings so I finish in less than 1 hour 10 minutes.

2) Save up to travel overseas at least once to a Non-ASEAN country.

3) Take up yoga consistently, attending at least 2 classes every month.

Until next week,

The Weekend Runner.