- Dining out. Eating meals away from home brings with it far more calories than most of us realize, not to mention extra salt, sugar and/or fat used in preparing the meal. Restaurant meals are typically much larger than those you would eat at home. There is nothing wrong with an occasional meal out but for long term success, choose wisely if you do decide to dine away from home.
- Beverages. Common examples are designer coffees, soft drinks, smoothies/juicing, alcohol, or any other regular addition to your diet. It’s not about having to give up all of your favorites, it’s about examining what sacrifices you are willing to make to meet your goals.
- Social events. Holidays, birthdays, sporting events, office parties or other group gatherings are almost guaranteed to include plenty of food and drink. During such times we may feel obligated to indulge, or often tell ourselves ‘its just this one time,” whereas otherwise we probably would not.
- Emotional eating. This habit is based on trying to relieve negative emotions such as loneliness, depression or boredom. While the brain can get a boost from even the worst foods, most times there is a crash afterwards. One of the best ways to change brain chemistry is to be active, whether a formal workout or just going out for a walk. Certain chemicals proven to enhance mood are released naturally when we are engaged in movement, and as an added bonus, exercise is ideal for distracting from otherwise unpleasant thoughts.
- Sneaky hidden calories. These are extras added to food to make it taste better such as oils, breading, sauces, full fat salad dressings, creamers, croutons, dips, butter and cheese. We rarely ask for our meals to be served plain, instead we enjoy the taste of the salt, sugar or fat coating our tongues. This goes for any processed food as well, such as chips, candy, cereals, etc.
The bottom line is that our approach to eating is everything. Truth is, if we want to eat foods that are healthy and in proper portions, and cooking methods don’t rely on excess sodium, sugar or oils, body weight almost always self-adjusts without all the stress and calorie counting.
To be safe, especially if you have been sedentary, are overweight, or have a pre-existing medical condition, check with your doctor before beginning an exercise program or changing your diet. Physical activity should include both cardiovascular and strength training exercise. The result is a stronger heart, muscles and bones, increased stamina and endurance and the ability to remain independent as we age.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ohtrainer.com.
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