6 Tricks for Eating in Moderation

Ah, moderation.

I posted one of my go-to tricks for eating in moderation on Instagram yesterday (you can check it out here if you missed it), but I wanted to share a few more tips today because moderation can be a tough concept to put into practice.

We always hear about the benefits of moderation, especially when it comes to food. To actually achieve moderation in our diet we just have to find the balance between two extremes:  over-restriction and overindulgence.  Sounds easy enough, right?

Maybe it’s easy to understand, but it’s certainly not easy to implement.

If you’ve ever felt so full that you had to sit back in your chair and undo your belt, you know what I’m talking about.

Eating in moderation is incredibly difficult in a world where food is everywhere, sugar is king, and portion sizes are way larger than they need to be. But the trick to moderation is that it has little to do with the actual food, and everything to do with our habits and ability to be mindful.

 

Everything that exceeds the bounds of moderation has an unstable foundation. -Seneca Click To Tweet

 

If you struggle with episodes of emotional eating, binge eating, or yo-yo dieting, here are a few tips for implementing moderation into your daily eating habits:

1. Keep cravings in check.

Once a craving hits, it can be hard to convince yourself not to give in to it.

There are a few tricks we can use to be more mindful, and I put them into an easy-to-learn and easy-to-implement system (#SOS). If you struggle with cravings, this system/cheat-sheet will help:  click here to download your free copy.

 

2. When you eat, JUST EAT.

I like to #GSD and multitask as often as possible, but I try to avoid multitasking while I’m eating. When we eat we should focus on the food in front of us, not the newspaper, or our work, or the TV, etc. I

f we pay more attention to our food, we will be much more likely to practice mindfulness and moderation.

 

3. Try not to eat alone.

Eating alone means no one will know if you binge.

Being by yourself can be a bit of a death trap if you struggle with emotional eating. Emotional eating is triggered by all sorts of things:  stress, loneliness, boredom, fatigue, etc. If we can help it, it’s best not to even put ourselves in a situation where these emotions can take over.

 

4. Eat the good stuff first.

Start your meals with protein and veggies, then move on to the carbs.

Protein and veggies make us full faster than carbs do. In addition to that, studies show that eating carbs at the end of the meal helps to control blood sugar levels. This means that less insulin is released, less glucose is stored as fat, and we are less likely to gain weight over time.

 

5. Take time to chew your food.

Eat slowly. Have a drink water. Take small bites. Really taste and enjoy your food. The slower we eat, the more time we give our bodies to digest and realize we’re full.

6. Back away from the rolls.

Once you’re done eating, leave the kitchen. If you’re out to dinner, put a napkin over your plate or push the rolls to the other side of the table.

If there’s food in front of us, we tend to eat it. The key is to realize when we have eaten enough (which is usually before we start to feel full), and stop there.

Moderation takes LOTS of practice because we basically have to re-teach ourselves how to eat. This will take time, but eventually it will become a lifestyle and yo-yo dieting will be in your rear-view mirror.

Be patient and do the best you can. Little changes over time will make a BIG difference, and those changes will last a lifetime.

For more nutrition tools and tips, and other exclusive insights, make sure you sign up for my email list!

 

 

 

 

 

8 Ways to Squeeze Exercise into Your Day

“I don’t have time to workout.”

We’re all guilty of saying this, but it’s important to recognize it for what is…an excuse. I know this sounds harsh, but it’s true. If we REALLY want to do something we make time for it, don’t we?

Prioritizing exercise with a busy schedule is tough, but it’s doable. Here are some tips to make it work:

1. PLAN.

If you don’t wake up in the morning knowing exactly when you’re going to squeeze in a workout, you probably won’t do it, right?

Instead of leaving it up to chance, take a few minutes to look at your schedule for next week and block out a chunk of time each day for your workout. We are much more likely to workout if we consider it a real commitment in our schedule.

A good tool for this is Google Calendar. I use it for planning and scheduling because it works on both my computer and my phone, so I can access it anywhere.


2. Shorten your workouts!

We do not need to go to the gym and workout for hours. Thirty minutes is PLENTY of time to get in a challenging, fat-burning workout!

If you need proof, try one of these workouts. You can workout anywhere (#WOA) with these workouts because they require minimal, if any, equipment. And if you’re new to exercise you can instead start out with this free Beginner’s Workout Program.

3. Get up early. 

Image result for sunrise

Waking ourselves up early and getting our workout in will start the day off on the right foot.

The getting up part is always tough no matter what time it is, so we might as well set our alarm just a little bit earlierI promise that you’ll get used to it and it will get a whole lot easier after a couple of weeks. It just takes your body some adjusting.

4. Be creative.

Okay so you slept in, missed your workout this morning, and you’re booked up for the rest of the day. Now what?

We can find alternative ways to exercise in order to add at least some movement to our day. For example…

  • Take a long walk during lunch
  • Do some squats in your office
  • Listen to a conference call at the gym
  • Take your dog for a long walk

There are always options to get ourselves moving if we’re a little creative. Anything is better than nothing!

5. Remind yourself of your “why”.

Do you want to get healthy?

Lose weight?

Be stronger and more confident?

Remember your why because it will be the motivation that keeps you going.

6. Find fit friends!

Having a friend or family member around that is a good influence on your health is super important. Find a buddy who can exercise with you to keep you accountable!

This is a huge benefit of the #TripleThreatBootcamp. The atmosphere of a closed Facebook Group (women only) allows women to support one another and keep each other accountable. Next enrollment for #TTB is coming soon, so stay tuned in by signing up for the waitlist!

7. Make the most of your commute.

Try walking or biking to work instead of driving. If you take public transportation, consider getting off one stop early so you have to walk just a little farther.

8. Wear a pedometer/Fitbit.

I LOVE my Fitbit! It’s a huge motivator and it’s honestly just fun to play with. Fitness watches can keep track of our steps, stairs climbed, heart rate, distance walked, calories burned (although this isn’t super accurate), etc. We can use any and all of these categories to set new goals for ourselves. I personally love the heart rate monitor because it allows me to see just how hard I push myself in my workouts.

These gadgets can also make us aware of a lack of movement in our day, especially for people with sedentary jobs. In these situations, realizing this lack of movement could be a motivator for positive, healthy change.

 

There are so many ways to squeeze exercise into our day…No more excuses!

You simply have to make fitness work for you, by finding something you can stick to.

 

If you’re looking for a little motivation and maybe some new ways workout, make sure you sign up for my email list to be the first to hear about new programs and offerings!

 

5 Reasons to Strength Train (+ some myth debunking)

“If I want to lose weight, I need to do lots of cardio.”

“Lifting weights will make me bulky. ”

UGH. No. Just no.

I totally get it if you have said or believe these statements. I used to believe them, too. There is A TON of false info out there teaching us that cardio is the end all be all of fat loss, and that strength training is only for bodybuilders. My hope with this post is to convince you guys out of this misguided mentality.

It took me a long time to understand these misconceptions, but when I finally started to #SweatWithStrength I realized what I had been missing. I dropped my hour-long treadmill routine and replaced it with metabolic conditioning (strength training cardio), and guess what happened?

I didn’t gain fat.

I didn’t get “big” or “bulky”.

What I DID get was Continue reading “5 Reasons to Strength Train (+ some myth debunking)”