✦ Making healthier choices
Re-evaluate what you've been eating on a daily basis
You might not notice it at first, but step back and remember what you ate for the day. Are they healthy? How big are the portions? Did you have any snacks in between? We may not realize it but you could be eating serving sizes that are too much for one person, or you may have eaten 3 candies, 2 chocolate bars and drank 2 cans of Coke throughout the day. You might think they're 'normal' but if you look at it on a weekly basis - it might just be why the weight isn't coming off.
Start a food and exercise diary
To understand what you're eating better, write every single thing that goes into your mouth.
Yes, every - s i n g l e - thing. Do also write down the times whenever you're grabbing something to eat so you'll understand your hunger patterns.
2 whole wheat bread <-- It's important to include what kind of bread it is
Tuna filling <-- Did you use a whole can? Was it tuna in mayonnaise?
Rice <-- White/brown rice? How many scoops?
Chicken <-- Fried/grilled? How much did you ate?
Vegetables <-- Stir fried/steamed/raw? Were there any dressing?
Chocolate <-- Milk or dark? Cubes or bars?
You get the idea.
Easing off unhealthy food/drinks
This is the most important step in being healthier. Like I said previously, you are what you eat. It might be difficult at first because your body might be used to eating the food and drinks, and you will definitely have cravings - which is why easing them off slowly will help your body adapt better. Trust me, your body will thank you later.
Mcdonalds 2 times a week / 8 times a month --> once a week / 4 times a month
--> once every 2 weeks / 2 times a month
And eventually easing away fast food forever. Fast food is E V I L. If you really have to, just share the burger with a friend! Do not upsize, no extra sauce, change Coke to ice green tea etc. Why get Mcspicy double when you can get FiletOFish?
Starbucks <-- E V I L wtf I cannot begin to emphasis how unhealthy Starbucks is omg.
A cup of Starbucks coffee for the morning rush hour + a cup for lunch + a cup and cake after a long day at work --> NOPE
The occasional Starbucks is acceptable, when you're out with your group of friends for a catch up - that is fine. But everyday? Tall? With whip cream? Just imagine those stuff going through your system on a daily basis, lol. The last time I had Starbucks was.......... in November 2013. That stuff is loadddddded with sugar. Sugar is our enemy.
Search for healthier alternatives
White bread --> Whole wheat bread
White rice --> Brown rice
Tuna in mayonnaise --> Tuna in water
Sweet cravings --> Fruits
Nutella --> Peanut butter
Thousand island dressing for salad --> Olive oil / lemon juice
3 scoops of white rice --> 2 scoops of white rice --> 1 scoop of white rice + 1 scoop brown rice
The correct portion of your food servings should be 1/4 carbohydrates (rice/bread/pasta), 1/4 protein (fish/poultry/tofu etc) and the rest of the plate should be vegetables. Yes. 1/2 of the plate should be green.
In the beginning I had a really difficult time eating vegetables because I absolutely HATED them, but I have no choice. Vegetables are really healthy for your body. If you hate vegetables like me - you have to suck it up and eat them no matter what, lol. Do whatever you can to eat them! Chop them up finely, mix them with rice, drink lots of water to down them! Also remember to have a mix of vegetables for different textures and tastes. Remember, minimal dressing! (In my case, I just boil and eat them plain)
You are definitely not alone in this. What I did was search through Tumblr for health blogs and follow/bookmark them. The best motivation are the before and after photos! If they can do it, with photos to prove as well, you can definitely do it too! Check them out!
For the next series, I will be touching on fitness~
♡ Thanks for reading ♡
Labels: weight loss