Healthy Eating Tips

Last week, while running on the treadmill, I watched/listened to 5 healthy living bloggers (Amelia, Kath, Roni, Liz and Tina) who have lost weight and kept it off chat about their turning points in weight loss and tips for keeping it off.

Overall, there wasn’t any earth shattering information shared, but I found that it was helpful and encouraging to listen to these 5 women discuss their weight loss stories and how they have maintained their weight loss over time. Here are a few key points that stuck with me. . .

#1. Plan meals around a veggie. <– this one was really key for me. Often times, I think about the protein and carb and then oh yeah, I should have some veggies too. Thinking about the veggie first makes meals more balanced.

#2. Plan your exercise. When I start the week, I have a rough idea of what I am going to do each day for exercise. I don’t write it down and nothing is set in stone, but it is nice to have a plan in place heading into the week. Right now, I teach BODYPUMP on Monday and Wednesdays. I run Tuesday and Thursday mornings before work and then I try to get in a little longer runs on Friday, Saturday and Sunday. Usually something comes up so I will take a rest day when that happens.

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#3. One meal or one day isn’t going to ruin anything. It’s what you do the other 90% of the time that matters. It’s all about moderation. I think it is easy to have a bad meal or bad day and think oh well, I just ruined it, might as well eat the rest of the cookies, or ALL THE FOOD. But don’t. One meal or day won’t change your jeans size, it’s making those type of choices consistently over time that add up to extra pounds.

#4. Brush your teeth after lunch. -> good way to avoid afternoon snacking or in my case, eating chocolate from my desk drawer. . . which I probably shouldn’t even have. . . but some days, you just need it, ya know – moderation, baby!!

#5. Balance. If you are going to go out to dinner and plan to splurge, make good choices earlier in the day. i.e. a salad or extra serving of veggies to help balance it out.

#6. Use healthy living blogs and blends as motivation. Whenever I am lacking motivation to workout or eat healthy, I hit up IG and see what all my blends are doing. And usually their choices help me to make better choices for myself. Peer pressure blog style. Winking smile

#7. Don’t keep food that you know will challenge your self control and healthy eating in the house. If you want a cookie bad enough to go to the store, then go and get it, but don’t keep a box in your house. – This one is key for me for peanut butter M & Ms. I have NO self control and just need to eat ALL the peanut butter M & Ms. So, I try really hard to not even keep them in the house.

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#8. Find your exercise love. If you hate running, don’t think that you have to run. Try yoga, cross fit, group ex classes, body pump, etc, until you find what you love to do. – that would be BODYPUMP and running for me. They both just make me so happy.

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#9. Food journals can be helpful to see where your calories are coming from and can help you change habits.

#10. Think about how your decision will make you feel later. Either how that workout will make you feel afterwards (you never regret a workout) or how that meal might make you feel later. If it is a meal of pizza and beer, how you will feel afterwards or even a well balanced meal, how that will make you feel. Making connections with your decisions and then using that to help make better choices.

What tips do you have for making healthy decisions?

23 Comments

Filed under body pump, Recap, Running

23 Responses to Healthy Eating Tips

  1. Jackie

    So agree. It’s not rocket science it just takes dedication!

  2. What an awesome post! I love the idea of building each meal around veggies. I know I would be well served by doing that, so I’m going to make that a priority!

    I also agree wholeheartedly and subscribe to the ideas of balance and of choosing movement that we love. And I would add, to (supposedly; I wasn’t there!) quote Teddy Roosevelt, “Comparison is the thief of joy.” I definitely turn to healthy bloggers, etc., for inspiration, but I don’t let myself turn it into a situation where I’m beating myself up if I don’t look/eat/act/train/post like someone else. Our society is generally much too focused on narrow, dogmatic ideals and comparisons, and I would love to see everyone moving away from that and instead choosing to live by self-care, self-acceptance, and non-judgment (of ourselves and of others)!

    Thanks again for the terrific post and ideas. xo
    Tamara recently posted..Thursday Thoughts #2My Profile

  3. Sarah Fit just wrote a great post today about keeping your “challenge” foods OUT of your house and I totally agree. I cannot have bags of candy or chips or cereal even in my house or I’ll eat the entire container in one sitting. I like your list of planning whether it be meals or exercise or around a veggie (carbs all the way, haha!) – not only does it make the week go smoother, it is good for you :)
    Becky @ Olives n Wine recently posted..Creamy Avocado HummusMy Profile

  4. All so true! I rarely think to plan my meals around a veggie, but I love that idea. It’d be way too awkward to brush my teeth after lunch considering where my office is, but gum and even minty lip balm can help you keep from munching when you’re not hungry.
    Kelly @ Kelly Runs For Food recently posted..There’s so much room for activitesMy Profile

  5. Those are great tips to remember!

    For me, I can’t keep Doritos or Oreos in the house. I think I could eat the whole bag in one sitting!
    Danielle recently posted..Recording the Little YearsMy Profile

  6. Those are really good tips! Def finding exercise regimen that works for you is so so helpful & key!! Keeps me happy & the endorphins flowing. Word.

  7. These are all awesome tips!!! I love the idea to plan your meal around a veggie. I usually plan around a protein! I find that if I schedule my exercise then I am more likely to do it. Also if I plan it with a friend then I will for sure do it. Planning meals helps a ton and I also write down what I eat and drink!!
    Alex @ Alex Runs For Food recently posted..Homemade Seasoned AlmondsMy Profile

  8. I never want chocolate… Until I know it’s in the cupboard… then I want it all!
    Mary recently posted..A house and wedding updateMy Profile

  9. Ree

    Great tips! Like you said, nothing earth shattering, but sometimes being reminded of the basics is all we need. Keeping “bad” food out of the house is key for me. I certainly won’t head to the store for a chocolate bar, but if it’s in the kitchen I have no hope.
    Ree recently posted..berry green smoothieMy Profile

  10. I definitely START with veggies and build from there. I find that veggies and fish taste the best too, so I tend to eat veggies and fish the most! :)

    Oh and the first thing I do every single morning is GO straight to the gym, not excuses AT ALL – it’s a phenomenal way to start the day!
    GiGi Eats recently posted..You’ll Frittata Over This Heart-y Dish!My Profile

  11. These are such great tips!
    Glenn and I were SO hungry on our Phx trip Friday that we stopped at a Jack in the Box. I got a medium cheeseburger meal. I ate just over half of the cheeseburger and just over half of the fries. When Glenn was at one of his site visits after our lunch I walked around the parking lot because it felt horrible to eat that food! I ran 6 miles beforehand… didn’t matter!
    Stephanie@nowirun.com recently posted..So Thankful/Sore/Inspired ~ Happy Valentines Day!My Profile