Never Diet Again

Never Diet Again It's no wonder that the first three letters in the word "diet" are "D-I-E." It's a horrible word! It's suggests a short term negotiation with your body where you exchange comfort and satiation for a trimmer waistline. But what happens when you're done with the diet? Do you just go back to eating whatever garbage you can find and expect that since you starved yourself six months ago that your waist will stay trim? No! Chances are, you yo-yo and then just feel terrible inside and out.

So how do you make changes that can last? Start by changing your attitude, diets don't work, but lifestyle changes do. Start slowly, adopting the following methods every other week, until it's just habit, and it's just how you eat!

Your new habits:

1. Eat 4-6 small meals a day. Eat fewer meals if you use a high protein shake or bar for one of the meals.

2. Portion sizes of everything should be the size of your fist. Protein can be more if you are exercising vigorously.

3. Choose lean protein choices, such as eggs, egg substitutes, lean beef, turkey, chicken, fish, “tofu for vegetarian.” Only broil, bake, boil or poach. Only olive oil or PAM.

4. Minimize consumption of high glycemic carbohydrates (carbs that make your blood sugar spike) such as white rice, sugar, certain pastas and potatoes. Certain cereals are ok. (Use a low glycemic list for good body choices).

5. When eating carbs, eat them with proteins and keep portion size small.

6. Eat high fiber foods or add fiber to your diet.

7. Water, Water, WATER. Drink lots of water daily. Drink it before a meal to help get you fuller quicker.

8. When eating out remember to have your food cooked the right way. You are paying. Limit condiments on food and you will actually begin to notice the quality of food.

9. Less legs are better. Animals with less legs have less fat, chicken and poultry has less fat than cows and pigs, and fish has less (bad) fat than chicken and poultry.

10. Eat a rainbow. Foods richest in vitamins and minerals and fiber are the richest in color. Leafy greens, bright orange sweet potatoes, deep purple blueberries all have essential components that will keep you fit. Avoid white foods: white potatoes, white rice, white sugar - they are low in sources of fiber and will "stick to your ribs."

***If you have any questions please let me know and I would be happy to help you. Have a great day! Craig Chapin