Posts tagged how to be healthier
HOW TO EAT OUT HEALTHILY | ENJOY FOOD WITHOUT COMPROMISING RESULTS
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D.I.E.T … that four letter word we all can't stand. Well if you have been following my principles you know by now that I am a big advocator for flexibility (within a structure) to help ensure you reach your goals while remaining sane and having a balance in life.

So this means I am a-OK with you eating out here or there because well you all need to live life right? But sometimes when it comes to eating out all of our good intentions seem to go out of the window, we overindulge no matter how well "behaved" we plan to be with our food choices.

I am the first to admit that I am not always 100% perfect with tracking my across but what is important is consistency over time. So here are a few tips that will help you survive your meal outings to ensure that you stay as consistent as possible with your food intake. Consistency is the key to success so let's get you on track!

Plan Ahead

If you know you are going out to dinner for an event or occasion that day or the next day then you have a few tools up your sleeve. You can research the menu in advance. Most restaurants have their menu easily accessible online. That way you can see what options they have, and then account for what you think you may have.

For example, if you really want the pasta dish and you have enough macros that day for pasta then that's absolutely fine you can factor that dish in. if you want a steak then you can factor the steak into your daily intake instead and opt for some vegetables on the side if you do not have many carbohydrates to eat. It's all about give and take, and trying to fit in that meal into your daily caloric intake.

Save Macros

I know that sometimes you don't always know whether you will be going out or not. But usually on a Saturday night, for example, I know there is a chance I may be going out to dinner I just don't know where. So in that case on Saturdays, I try to save extra macros/calories to play with for later in the day.

I try to eat lower calorie food options earlier in the day and that way if we do go out for dinner I have anywhere from, 600-1000 calories up my sleeve (depending on my overall daily intake of course) to pretty much order what I want to and still usually have macros left over for some frozen yogurt.

However, if you eat too many calories earlier in the day then you will most likely go over your daily caloric intake at dinner. Try to opt for salads and protein-rich meals with lots of vegetables to keep you full it's not about starving yourself to famine before you go out, you just need to be smart about it.

Do A Training Session

Even when you allow for extra calories it can still be difficult to estimate completely. So just to make sure you are putting any excess calories to good use make sure you get a training session in that day. I would recommend a resistance training session over cardio.

Resistance training will actually help your body burn more fat over a 24-hour period and in case you go over your caloric intake, at least those calories will be going towards helping your body recover a little better.

However, that does not mean it is an excuse to go "YOLO" on your food and eat half the menu at dinner time. It just means that you are putting all of those calories to good use.

Choose Protein First

Most of the time when eating out, food options tend to be high in carbohydrates and fats, making it very easy to hit these macro targets. So it can be very beneficial to try to choose meal options that have a higher protein content.

This will not only help you hit your protein targets for the day but will help keep you a little fuller. Protein is very satiating especially when combined with some fat (which most restaurant meals contain plenty of) which will help prevent you from overindulging and eating everything in sight.

Choose Low Fat Cooking Options

One thing to consider when eating out is that all meals will have hidden fat sources, making the fat content creep up very easily.

This is because it tastes good and all chefs will use fats like butter and oils to cook their food in. so you may think you are getting a healthy salad or vegetable-based dish, however, the fat content will be much higher than you think simply from the method it has been cooked in. this goes for meat also.

Try asking for grilled/baked meats over fried, battered meats. This will help reduce the fat content right away. Also do not be afraid to ask how food is prepared and ask for it to be prepared without butter or oils if you wish.

Now if those fats fit your macros then there is no need to ask to have them removed, but if they don't then there is no harm in asking.

Fill Up With Sides

Depending on where you go for dinner, I find the mains are either one of two things, friken HUGE or tiny. They usually have a small protein portion depending on where you go and an ample amount of carbohydrates and fat.

So how do you combat this? I always order some healthy sides such as grilled seasonal vegetables or a side salad. These will help give you some extra nutrients but also keep you a little fuller to help prevent you from overdoing it on all their foods.

Unless of course ( and I will say it again you have accounted for it all in your macros but this is a skill that even experienced macro counters can struggle with). so for the rest of you mere nutrition mortals, enjoy your food but side it up and you will prevent yourself from overindulging.

Just to give you all an example, my favorite food to eat out is Japanese and it comes with ALL the sushi carbs. I could honestly go to town on sushi I love it so much. So I still order a side of seaweed salad to start with which fills me a little to make sure I stay on track and don't go into "you" mode on my sushi. Plus if I don't overdo the sushi I usually have macros left over for frozen yogurt!

Never Arrive Starving

If you arrive at dinner absolutely starving, then this is a recipe for disaster. Tell me, how good is your will power or rational thinking when you are absolutely ravenous?

Even if you are tracking macros I doubt that you will care about any form of macro when you are dying to eat something. So an hour or two before dinner have a high protein snack. This will keep you a little fuller up until your outing and will help you make more rational and smarter food portion choices.

Here are some extra tips to help you estimate your macros in case you need them:

A serving of cooked meat, chicken or fish is like the palm of your hand

A serving of green salad is like a double open-cupped hand.

A serving of vegetables is like your fist, or about the size of a tennis ball.

A serving of baked potato or other starch looks like a baseball

A serving of salad dressing or sauce is about the size of your thumb.

I LOVE food and yes sometimes its completely fine to go out, have a meal and completely not worry about it. But… to ensure you have a greater success in reaching your body composition goals, there needs to be a little mindfulness and sacrifice. I am a HUGE foodie and absolutely LOVE all the food! But when you have goals to crush you need to focus on a little give and take. Balance and consistency are definitely key over any form of complete restriction. remember life is here to be lived and enjoyed but we can enjoy food within some small boundaries and still crush our other goals along the way!

HOW TO MAKE YOUR NEW YEAR RESOLUTIONS STICK | 9 TIPS TO HEALTH AND FITNESS SUCCESS
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New Years Resolutions….

I personally like to define them as New Year Goals rather than resolutions, But no matter how you define it we all get excited to take on the new year head on with the greatest of intentions.

Over 50% of the population set new years resolutions, however, out of the 50% of the population that set out with new goals, 88% of them fail before the new year if done. So why is that? Why do we start off the new year with all of these great intentions then only months later find ourselves back to square one without following our resolutions through?

This morning I was thinking about my own goals for 2019 and how I am going to achieve them, especially with a baby on the way!

In the past have done those same things, set goals without following them through. However, when I have achieved my goals I have always relied on the same simple steps which see me through to the end every time.


Clearly Define Your Goals (Smart Goals)

In order to achieve your goals for the new year, you need to be clear about what they are. This is the most important step because if you skip this part then the rest is doomed to fail.

Many people get excited about setting a resolution and So many times I have heard people say " I want to lose weight and get in shape". Even though that is a great incentive, what does it really mean? Does it mean you are going to lose 5kgs? Run a marathon? Lose 10% in body fat? Squat 100kgs?

Goals need to be "SMART" which means specific, measurable, attainable, relevant and set within a time frame. So even though your ultimate goal may be to lose weight and be in shape, you need specific goals in order to get there.

Write them down and set a time frame, you can have many small goals to get to your ultimate goal. Start small within small time frames then keep adding to your goal once you are there.


SMART Goal Example:

For example, your goals may be to lose 10kgs this year.

Your first month might be "I will lose 2kgs this month"

Your first week may be " I will commit to 3 workouts this week"

Your second week may be "I will commit to 4 workouts this week"

Your 3rd week may bee I am going to keep doing my 4 workouts and pack a healthy lunch each day instead of buying lunch"

Building small habits over time that you can measure within time frames will help you get to your ultimate goal!


Track Your Progress

If you can measure it you can change it. Without knowing how your body is responding to your health and fitness goals you are simply flying blind.

So track your progress whether it's weekly, bi-weekly or even daily depending on your goals. Keep a record of your progress, this way you can see if you need to make any changes to what you are currently doing in order to make sure you keep your progress going track.

Your body will absolutely adapt over time as you become fitter and stronger so be prepared to hit sticking points and plateaus. However, if you are tracking your progress you can make small changes weekly in either your nutrition or exercise to help keep you breaking through to your ultimate goal.


Have Patience

How many of you have ever started a health and fitness goal and 2 days in you get upset because you have not seen any changes yet? We have all been there!

Change takes TIME and building new habits takes, even more, time. So don't get discouraged if you don't lose 5kgs in your first week, in fact, I guarantee you won't, even a 0.5-1kg loss in a week is considered to be relatively quick weight loss. So be patient and focus on all the positive changes such as you may have nailed all of your training sessions this week, or you feel stronger, you sleep better, you drink more water than before.

All of those little changes add up and count as progress so be aware of these and be patient, your overall goal is coming I promise you.


Make One Change At A Time

I don't know about you but coming into the new year I feel like I want to conquer the world!

But making the most of your good intentions for every aspect of your life all at once could backfire on you. Making too many changes at once can be a little overwhelming and your energy and focus can only be stretched so thin. Make sure if you have multiple goals just focus on one thing at a time with one small step at a time.

Committing to new goals usually means making lifestyle and habit changes, remember you don't need to commit to a full life overhaul all at once. Make a plan and progress after you become comfortable with each step.


Share Your Experience

Accountability, accountability accountability. I will say it one more time just for good luck, ACCOUNTABILITY!

Be public with your goals, tell all of your friends and family announce it on social media or hire someone that will make you accountable every week. Once you make your goals public people will generally check up on your and ask you how you are going with your progress.

When you have someone to report to or everyone knows what you are working towards, I can guarantee you it will give you that little extra motivation to stick to your game plan on the days you don't feel like it. When the world is watching you, you give it that little bit extra.


Make A Schedule

its great to have the perfect game plan to get to your goals, but it will only work if you make sure you get it done within your schedule. So be realistic when you set your goals and make sure you do what is within your means within your schedule.

Then do exactly that, schedule your workouts into your diary, or block out that time to get you food organized for the week. If you treat your steps like an appointment you will ensure that you tick them off every week rather than brushing them off with the same old "I don't have time" factor.


Ditch The All Or Nothing Mindset

we all want to start our path to reach our health and fitness goals, but I want to wait until Monday until everything is fresh.

Then Monday rolls along and you ate a little more than you should have, or you missed your workout, then you throw in the towel reach for the tub of ice cream and Oreos and say well you stuffed it up so you are going to start next Monday instead.

Yeah, I know you know what I am talking about we have all been there. When really you would have been better off eating a tiny bit less the next day and getting your workouts in the rest of the week.

Perfection doesn't exist, but consistency does. You may not be perfect all of the time but if you are as consistently as close as you can be each day you will get towards your goals sooner than you think.


Keep Grinding

The road to your goals is not always going to be easy and smooth sailing. But that's ok its call LIFE and it can get in the way sometimes. But what matters most is that you don't give up, you need to keep going when the going gets tough.

It doesn't matter how slowly you move forward to your ultimate goal, it's not a race, but what matters most is that you keep moving forward no matter what life ends up throwing in your way.


Have Fun

We all have goals that we want to work towards, and goals can take a lot of hard work! Just remember to have some fun along the way. Make sure you incorporate workouts that you LOVE, reward yourself when you hit milestones and share your enjoyment with the people around you.