Teaching A New Habit
It’s interesting that for many of us, the desire to eat well and exercise don’t come naturally. Many feel frustrated with the foreign and often inconvenient expectations that surround losing weight. How do you learn to love these types of awful habits that some people swear by?
Very, very slowly.
Everyone knows someone who can’t get through the day without some form of physical exercise. Or the person who constantly denies themselves cake and fills up on copious amounts of vegetables. Are these people wired differently or is there something else at play?
We are trained from the time we’re small what to eat, how to play, and what makes us feel good. The problem is that most of us grew up on macaroni and cheese and too many video games. The idea of munching a salad and going on a run sounds foreign and like too much effort. Therefore, the average person tries for a little while and then quickly tired of the level of effort and slow physical results.
I get it! Really, I do! It’s hard to make transformative change when it feels like you’re moving through mud. When you eat healthy and your body has a lifetime of poor gut health - there’s going to be a negative response in your body. When you’re overweight, even small movement can feel overwhelming. That’s why I don’t take the Biggest Loser approach. I prefer something a little more realistic and with outrageously better results. Atomic Habits, by James Clear focuses on the smallest degree of change that we can sustainably do while giving us the maximum benefit. Read his book and utilize this approach to diet and exercise. Or just follow the steps I outline for you.
First: Drink water. A lot of water. Shoot for 8 glasses of 16 ounces of water a day. This is one large glass every hour from 7AM - 2PM. If you’re looking for added gut health, squeeze a whole-half lemon in each glass.
Second: move for 15 minutes every day. Go outside and run at a pace that leaves you tired in 1 minute, walk for 30 seconds, run for a minute, walk etc. Do this for 15 minutes every day. Or if you live in a frigid climate, do jumping jacks for one minute, then one minute of crunches, 3-5 push ups, butt kickers for one minute, 30-60 second plank, bicycle crunches for 30 seconds, and repeat until you hit 15 minutes. Wow! You did it - you worked out and you rocked it! Just start slow, but start. If necessary get your butt outside and walk for 15 minutes. This is a no excuses approach to physical fitness, because everyone has 15 minutes in their day.
Third: No restrictions dieting. Add in a cup of vegetables to every meal. I know you may hate veggies - I get it. It seems that most people haven’t learned the art of eating veggies. Which are the most important building blocks to a healthy relationship with food. Do it anyway, but make it fun. If you love Mac n Cheese and can’t imagine a meal without it, add a cup of steamed broccoli into the bowl and mix it together. If you’re drinking a protein smoothie add a cup of spinach (with a sliver of lime or lemon to cut the green flavor). If you’re making a stir fry, increase the veggie content by adding a bag of frozen sauté veggies. You don’t have to suddenly eat salads for every meal, but there is outrageous benefit in adding vegetables to your diet. If you constantly need a snack at 2 in the afternoon have cut up bell peppers, cucumbers, and celery dipped in guacamole or hummus. You aren’t taking food out of your diet, you’re adding in and making conscious swaps.
We don’t become people who crave a healthy existence overnight. We start slow and model the changes we want to see in a tolerable manner.
Tomorrow we’ll talk about the importance of loving our bodies and honoring the work they do. Can’t wait to chat with you!
