Did you know that successful weight loss is primarily a result of what you eat? I used to think that exercise was the key, but I was wrong. I’m not saying that we don’t need to exercise. In fact, balanced exercise is vital to overall health. What I am saying is that it is extremely hard, if not impossible, to exercise enough to work off a habit of making unhealthy food choices. Not to mention the fact that when you eat junk you don’t really have the energy to exercise.
If you didn’t read Part 1 of this series, it would probably be in your best interest to read that one first. It covers the importance of our beliefs about food, exercise, and health. Without understanding your beliefs, any behavior change is likely to fail.
According to Robert Kegan’s research, and my experience, we will unconsciously sabotage our own efforts to prove that our underlying beliefs are correct. So, it’s best to figure out why you are doing something before you try to change it.
Keep It Simple
One of my favorite food journalists is Michael Pollan. In The Omnivore’s Dilemma, he offers three guidelines for eating: “Eat food. Not too much. Mostly plants.” He goes on to provide a filter through which we can consider our food choices: “Don’t eat anything your great-grandmother wouldn’t recognize as food.” That seems pretty simple until you try to put it into practice.
So, what does this mean in today’s fast-paced, microwaved, super-sized world? It means that if we are going to eat healthy foods that nourish our body, mind, and spirit, we need to take a step back. In order to make healthy food choices, we need to allow ourselves the mental space and time to consider what our bodies really need. You may even need to start planning and preparing your meals in advance.
For those who are interested, my daily eating habits typically include Bulletproof coffee (with butter and MCT oil), vegetables, meat, nuts, and a little fruit. That’s about it. I still enjoy eating out occasionally, but I try to stick with low-carb options.
If you are trying to lose weight, I suggest that you temporarily reduce the amount of fruit. If you do eat fruit, then stick with berries.
Experiment and Personalize
Figure out what works for your body. There is no “one-size-fits-all” eating plan. Here are some general areas to consider when you begin to experiment with your own eating style.
Macronutrient Ratios
This refers to the balance between carbohydrates, protein, and fat. The basic advice you will usually receive is to eat 45-65% of your calories in carbohydrates, 10-35% in protein, and 20-35% in fat. That might work for you, but it did not work for me.
I found that I could easily lose weight if my carbohydrate intake was less than 75 grams per day. For me, that is typically 20-25% of my daily calories. I discovered this by systematically adjusting my diet and tracking my weight to see how different ratios impacted weight loss or gain. At one point, I started adding more carbohydrates to stop losing weight!
Over the years, I have discovered that many people lose weight on a lower carbohydrate diet. This does not mean that you should eat 75 grams of carbohydrates per day. What it does mean is that you should begin to track your food intake and weight to see what your body needs.
Inflammatory Foods
There have been studies linking chronic inflammation to diabetes, obesity, heart disease, and mental health conditions, among other problems. If you can avoid foods that lead to inflammation, it makes sense to do that for your weight as well as your overall health.
Some common inflammatory foods are sugar, vegetable-based cooking oils, trans fats, alcohol, dairy, and refined grains. Many people respond negatively to these foods, but there are also individual food sensitivities and allergies to consider.
For instance, I am sensitive to gluten. When I eat food containing gluten I wake up the next day with puffy eyes, swollen hands, and a stuffy nose. Time and time again, this is what I have found.
Do you know what foods you are sensitive to? Tracking your food and watching your responses is a great way to learn more about the right foods for your body. If you want a more stringent strategy, you might try a 30-day elimination diet.
Timing of Meals
There has been a lot of advice in the media about eating several small meals a day or only eating during a certain window of time (intermittent fasting). I’m not here to tell you that either one is better. From what I have seen, both strategies (as well as the traditional three meals a day) can work.
The main thing to consider is whether or not you are actually hungry. If you are hungry, then you should eat something. The tricky part is knowing if you are hungry. Before you decide to eat something, just take a minute to check in with yourself. If you decide that you are hungry, think about what you really want to eat rather than just grabbing something convenient.
It is also important to stop eating when you are full. Eat a little more slowly so that you can notice when the food no longer tastes amazing. Or maybe you can even notice the beginning sensations of food entering your stomach. In order to do these things, you have to begin paying attention to the signals that your body is sending you.
Technology Can Help
There are several technology tools that we can use to keep us on track. Here are a few of my favorites:
- MyFitnessPal: Many people use this simple app to track what they eat. I also use it to track my weight. It will allow you to print a graph of your weight and macronutrients over a certain period of time. This function allowed me to figure out the right macronutrient ratio for my body.
- GymPact: This app serves as an accountability partner. You set your weekly goals for getting exercise, logging food, and eating vegetables. If you reach your goals, you get paid. If you fail to reach your goals, you have to pay. We are talking about real money here. I use this on and off, just to keep myself accountable.
- Fitbit: My favorite feature is the sleep tracking function. It has helped me figure out how much sleep I need to feel my best. Sleep is another one of those factors that can make or break your weight loss efforts, so it’s pretty important.
Please Share and Comment
Of course, this post is a little long. It is one of my favorite subjects and there is so much more that could be added. I hope this has been beneficial. Try some of the strategies for personalizing your own diet. Remember to document what you are doing and track your progress. That is the only way to know if it is working for you.
As always, let me know how it goes.
