Jump starting any responsible diet takes thought, effort and sublime motivation. Definitely not an easy task to undertake in the beginning. Sometimes, even seeming overwhelming at just the thought of having to change your carefree routine. But diet we must. Otherwise, diabetes, bad knees and high blood pressure will be our new worries, and much more difficult to overcome.
During times where multi-tasking is the norm, stress levels to the roof and being overworked is the common thread among us, watching what you eat and working out doesn't seem to be a top priority. Never mind trying to fit into a busy schedule, it seems near impossible. But time has a way of passing quickly, and the moment you find yourself innocently checking your rear view reflection, the aftershock might lead to an emotional meltdown, leaving you dazed and confused. How in the world did your weight escalate to such an alarming number, and seemingly over night?
Take a step back, breathe in deeply and understand that it can happen to the best of us. The time has come to embrace the ultimate challenge, taking your well-being firmly into your own hands.
The Basics
Triggers
The first course of action should be to understand your overeating triggers. A trigger is set off when certain eating habits become associated with certain anticipations. I know that, personally, when I'm spending time with my sisters, we all become insatiable, senseless zombies. Every one of us, and I have three lovely sisters to attest to this madness. We have always had a strange and enormous appetite when seated next to each other. Appearing to share a single-track mindset of "who can out eat who". It's a never-ending pie contest minus the blue ribbon. A disturbing scene to witness, and I'm sure many jaded waiters secretly become shocked at our scandalous display of manic consumption. ::sigh:: I know, not pretty.
Therefore, identifying the traps, and predicting glitches before they appear, can help enormously. Other possible triggers to overeating might also be certain places, particular times, stress and boredom. Sadness, anger, and even euphoric happiness, can lull you into thinking you hear an entire box of "chunky monkey" calling your name. All play havoc, and identifying the source of sabotage is crucial. In other words, kill the craving.
Cravings
Cravings can attack without warning and just when you're actually beginning to see progress. If you understand that the mind takes about 15 minutes to process when it's full, it will help you realize, that "this too shall pass." Allowing that moment of weakness to fall away, gives you a fair shot of squelching a craving it in it's tracks.
Divert that annoying craving by setting new habits in place. Pinpoint your personal forecast of triggers by keeping a journal. Begin associating new ways to deal with those imaginary hunger pangs. Call a friend, have a great book ready and waiting, take a walk, or try joining a fun and creative class. Reinvent how you deal with your personal sabotage and change them into actions of empowerment.
Visualization
A powerful tool in fighting the battle of the bulge is visualization. Imagine yourself in situations with your brand new body, turning heads and soaking up admiring words. You are strong, energetic and a positive role model. This can keep your goals in check and build up self-confidence.
The Workout
There is no way around this one. Exercise. Starting an exercise routine takes motivation, but if you always keep in mind how good you feel afterwards, it will inspire action. Exercise has been proven to release endorphins. Endorphins in turn interact with brain receptors and reduce pain perception. These handy receptors also encourage positive thinking and have the similar effects of morphine. We now know that exercise also reduces stress, lessens anxiety and depression, improves sleep, increases energy, lowers blood-pressure, improves muscle tone, strengthens bones, and enhances self-esteem. Start small and add as you go. You'll be so glad you did.
Tips
- Minty Fresh ~ Remembering to brush your teeth after every meal is not only necessary and important for overall health, but a great diet tip. Minty fresh breath will reduce your desire to overindulge, it will send a signal to your mind, that yes, you indeed are satisfied and full.
- Soup's On ~ Low fat or Low Carb soups are great meal replacements and often times neglected as a viable options. Garlic and Tomato, Chicken with Vegetables, and the infamous Cabbage soup are some of the hardy and healthy choices to incorporate into your diet regime.
- Raw 'n Loving it ~ Certain foods provide a workout for your digestive system and are known to lend itself to the theory of negative caloric intake. The idea is that some foods take longer to break down during digestion which in turn, encourages a rise in metabolic rate and gives that desired feeling of fullness. Some great "negative calorie" choices to consider adding to your diet are: apples, asparagus, beets, broccoli, cabbage, carrots, cauliflower, celery, cranberries, cucumbers, lettuce, garlic, grapefruit, green beans, hot peppers, lemons, onions, oranges, papaya, pineapple, radishes, raspberries, spinach, strawberries, tangerines and zucchini.
- Low-Carb Smoothie with a Twist ~ Low Carb and Smoothies can be a magical combination, especially when you add my secret extra ingredient ~ ACV. ACV is also known as apple cider vinegar. For many years now, apple cider vinegar has had enormous success in a multitude of natural healing devices, from a clearer complexion to releasing unwanted toxins from the body. ACV has worked it's wonder in many areas of the natural health spectrum, but one powerful claim is it's ability to increase metabolism and diminish one's appetite. One way to incorporate ACV is in a smoothie. I love smoothies and low-carb is the way to go when creating a perfect energy booster, one that won't rack up unnecessary calories. Here is my recipe for a low carb smoothie, that not only has an added kick, but revs up your metabolism and forces those extra pounds to melt quicker and easier.
