7 Simple Ways to Eat Better Immediately
Dieting is hard. Really hard. It requires focus, discipline, persistence and most of all, an unyielding desire for results. Any major slip up and it can be game over.
Additionally, the stress of adding a diet to your 80 hour work week can be extremely overwhelming.
Fortunately, there are a few simple dietary strategies that you could begin implementing immediately, no matter how busy you are.
Here are 7 easy tips to kick start your healthy eating habits, without having to deal with the pain that comes from following a strict diet.
1. Do Not Drink Any Beverage Other Than Water
The beverage industry is a billion dollar entity. Soda, juice, flavored milks, 'vitamin' beverages, frappuccinos, power drinks, etc etc. These beverages are full of empty calories with little to no nutritional value.
Furthermore, the sugar and carbohydrate content in some of these drinks are astronomical!
Liquid calories are extremely easy to overdose on, so you must be very cautious when choosing a drink.
Diet versions are not ideal either. They are often loaded with artificial sweeteners which gives your body a sense of reward, just as natural sugar would. As a result, you are more likely to continue craving sweets and other sugar-laden items.
Try your best to drink water. If you must have a flavored drink, choose zero calorie teas, or fruit infused water such as water with lemons or water with cucumbers.
Avoid soda and fruit juice at all cost.
Drink water. It's an acquired taste.
2. Do Not Buy Chips As A Side
It seems like 'Subway' has popularized having chips with your meal to make it complete.
Chips are hardly ever good for you, period. It doesn't matter if they are marketed as being made with real ingredients or they are 'vegetable' flavored.
Chips are often loaded with unhealthy fat, usually in the form of highly processed vegetables oils like sunflower, soybean or corn oil. These are the same oils used to deep fry French fries and other tasty treats that are bad for us.
An easy solution is to substitute chips with the right kinds of fatty foods. You can accomplish this several ways, but one of the easiest ways to do it, is by sprinkling your food with 1/2- 1 tbsp of extra virgin olive oil (EVOO).
1/2 tbsp of EVOO packs 7 grams of healthy fat which helps keep you full much longer, in a much healthier manner. I personally carry a travel size bottle of extra virgin olive oil with me to work so that I could add it to any of my meals that are lacking a healthy fat.
3. Avoid Vending Machines, Pack Emergency Snacks
Whenever you're caught working late, evening hunger always sets in. This is the perfect time for a snack.
Somehow, a vending machine is always conveniently located near you. Even better, they now accept credit cards! 95% of the items in vending machines are loaded with simple sugars that can that have very little nutritional value.
Avoid going to the vending machine by packing emergency snacks. These are only to be eaten whenever your food options are limited and you cannot ignore your hunger.
Choose something that is high in fat for longer lasting energy and better satiety.
Nuts are an excellent choice here (almonds, pistachios, cashews etc). Other options includes nut butter packets, dark chocolate (85%) or simply an avocado (if you can't tell by now, we love avocados)
4. Drink Your Vegetables
Current guidelines recommend that adults should consume 5-10 servings of fruits and vegetables everyday. If you're like most people, you probably eat anywhere from 0-2.
If you struggle to consume enough of this essential food group, you could benefit from making what we call the WCT power smoothies. These are pre-packaged smoothies that we meal prep in bulk, and store in the freezer.
Drinking your veggies is easy and convenient.
Here's how we do it:
Select two fruits, and two to three vegetables,
Chop them up into small pieces.
Place them into a zip-lock bag and freeze it.
Each morning we take out a packet, add water and blend it together. We then place it into a portable cup and take it with us to go. We always use the Nutribullet blender.
Mix and match different fruits and veggies to find awesome blends.
Feel free to add other ingredients of your choice to increase flavor or satiety.
5. Stop Adding Exorbitant Amounts of Condiments/Sauces/Spreads to your Food
People often believe that condiments, sauces and spreads are negligible when it comes to their caloric content. While this is true in some cases, we generally use way too much of them.
If you look at the nutrition label, the serving size is typically one tablespoon. A tablespoon isn't much.
Take a look at your thumb. That is roughly the size of a tbsp.
Now compare that to the amount of salad dressing that you actually use. What about ketchup? Or mayonnaise?
It's not uncommon to use 3 or 4x the intended amount. 3-4x the recommended serving size could easily be upwards of 250 calories!
In addition, these calories are often in the form of simple sugars, one of the lowest quality foods available. Try your best to avoid using any condiments, sauces or spreads as much as possible.
If you have to use them, use them in moderation. Only use just enough to give an added taste to your meal. Otherwise, just use the thumb rule to ensure that you are only consuming 1 tablespoon.
Here's a list of some of the most common condiments, sauces and spreads with their associated caloric content
Ketchup. 20 calories, 4g of sugar
Mayonnaise 95 calories, 10g of fat
Dressing 75 calories, 7g of fat
Syrup 50 calories, 14g of sugar
Honey 65 calories, 17g of sugar
Jelly Jam 50 calories, 10g of sugar
Cream cheese 50 calories, 5g of fat
6. Don't Double up the Carbs in a Single Meal
As we mentioned in 3 Key Principles of Successful Dieting, most foods can be categorized into one of three macro-nutrients.
Carbohydrates are the most abundant foods in our society, and we get it from many different sources. The most common types are the starches, such as rice, bread, flour, oats and other grains.
Fruits and vegetables are also sources of carbohydrates but for the most part, these carbs can be counted in a different basket, as their caloric content is generally very small compared to the typical starch based carbohydrates.
When making meal choices, do not double up on the carbohydrate sources.
For example, if you are having pasta, do not add a cup of rice on the side. If you are eating a sandwich, do not get french fries with it.
We are not condemning any specific foods, but be mindful of making your meals more balanced. Instead of doubling up the carbs, add a little more protein, or a small amount of a healthy fat.
Vegetables are the only exception. You can double up on any of the aforementioned carbs if you are adding a handful of vegetables to it.
7. Break the Rules, but Make a Bargain with Yourself
You are not perfect in anything you do in life, so there is no reason to expect perfection from your diet. It is important to have some fun. Allow yourself to have a cheat meal once in awhile. Eat whatever you want, 10% of the time, or ~3 times a week.
Understand what this means. It DOES NOT imply a whole day of eating junk - it means three meals, total.
Aiming for strict perfection is futile and self defeating. Cheat meals help break up monotony and can be viewed as a reward for being disciplined the rest of the week.
Make a bargain with yourself. If you know that there is a party Friday night and you would like to eat whatever you desire, try and eat 'cleaner' earlier that day to balance out your overall food quality.
Another common example is to choose a day of the week to plan a cheat meal.
For example, you can have a cheat every Sunday, just as long as you stay clean for the remainder of the week. You only need to be on point 85-90% to see great results
What if I Want to Lose Weight?
These tips are relevant to everyone regardless of what their goals may be. But what if you want to lose weight? Fortunately, there are a few more simple things that you can do to begin losing weight. Dietary Weight Loss Strategies for the Busy Professional goes over simple dietary hacks you can begin to implement right now to jumpstart your journey.
What do you think? Do you have any other tips to add to this list?
Have you used any of these methods before with success?
Post your comments and questions below.
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