Years ago, I struggled with several health concerns, including having a very tough time losing weight. I was frustrated and confused because I was physically active at that time – worked out regularly – and it seemed like I was always training for some event, like a half-marathon or sprint triathlon.
But when I realized how nutrition was impacting my health, I knew had a lot to learn. I tried all the nutrition hacks I could find, like low carb, no white stuff (rice, bread, sugar), eat breakfast, don’t eat breakfast, nutrition pyramid, etc.
Nothing helped very much and I was frustrated with my results. I thought something was wrong with me and that maybe my body just wanted to carry that extra weight. Or maybe I was just weak and lacked will power.
Then I realized that one of the reasons I didn’t have long-term success was because I hadn’t found what works for me, not just to lose weight, but for overall better health.
That’s when I learned that some nutrition and inflammation and that, for whatever reason, some types of food aren’t good for me. I also learned about the glycemic index and how eating low glycemic food can help me lose weight. (Read Use Low Glycemic Approach to Lose Weight and Keep It Off for more information.)
There’s a lot of confusion about what works best when you’re trying to eat healthy. Should you have fat or not have fat?
Is sugar really that bad for you?
What about breakfast? I heard the old saying “Breakfast is the most important meal of the day.” is a myth. Is it?
If you’re ready to start eating healthy and want some direction, here are 5 easy steps to get started.
Find what works for you.
The saying goes: The best diet is the one you can stick to.
We’re all different so what works for you may not work for me. And vice-versa.
Do you have to stay away from bread? For me, whole grains like quinoa and steel cut oats are okay for me, but most other grains aren’t. You may be fine with most grains.
Should you eat breakfast or skip it? Some people, like my husband, practice “intermittent fasting” and skip breakfast. It works for them. If I skip breakfast, I feel ravenous and tend to eat more or whatever’s on hand.
Should you snack or not? For me, small snacks throughout the day help keep me from getting over-hungry and helps me stay on track.
Is dairy okay? For some people even a little dairy is too much.
Is low-carb a good option? If you like fruits and vegetables, low carb is probably not going to be the best option for you.
For more information, go to webmd.com’s 10 Tips for Finding the Best Diet That Works for You
Practice portion control.
A couple of tricks to keep portions reasonable:
Use a smaller bowl/plate.
Use a small spoon.
When at home, keep extra food away from the table so second helpings aren’t as convenient.
When eating out:
Share an entree with a friend.
Pack half your entree in a to-go container.
Make water your drink of choice.
Energy drinks, fruit drinks, alcohol, and sweet and creamy coffee drinks often have little nutrition and lots of added sugar. If you choose to indulge, stick with the small size.
Unsweetened tea or coffee or fruit-infused water are good options.
Fast eating usually means unsatisfied eating. like when you’re eating so fast you don’t even remember what you ate?
Take your time and eat slowly. This is a lot easier to do if you’re not over-hungry.
Learn about food labels.
The simple way to read a food label is to look at the ingredients.
Watch for added sugar and make the best choice you can. For more information about food labels, read How to Read a Food Label
We’re all different. What works for some people may not work for you.
It may be helpful to keep a food journal so you can note how certain foods make you feel. Which food leave you feeling satisfied and which leave you hungry right away.
It takes trial and error, but it’s well worth the effort when you discover which foods help you feel healthy and well instead of sick and worn out.