Getting started can be the most difficult part of starting any diet program.
Here are some tips and tricks on how to prepare for you new dietary and exercise program.
Do a food shopping list: Prepare your shopping in advance and do a list of everything you are going to need.
Keep a food diary: Get a diary and document everything you are eating during the day. Be honest with yourself and then go over and read what you are eating. It will become clear on what you need to focus on with your diet.
For example you may notice you are eating too much sugar or too much bread or even not enough vegetables.
Put your new diet on your fridge or pantry: Put it up somewhere you can see it so every time you reach for comfort food, it will be there. It will help to keep you on tract.
Do your new healthy eating with a friend or loved one: If you have trouble getting started, doing a diet with a loved one or friend will help you both get going.
Motivate one another, do exercise together and share what you are eating during the day.
Get recipe ideas: Eating the same thing day in and day out can make anyone bored with their dietary plan and can cause you eating the wrong foods.
Be creative with your food and you will be surprised how delicious healthy food can be.
Get Mentally Ready: I know this might sound obvious or even strange but you need to be ready for the change. If you are not motivated, the diet will be broken very quickly and weight gain will be more then where you originally started.
Are you confused on what you should be eating? With so many different diets out there who can blame you. Everyone has different dietary needs, especially if there is intolerances to foods or health conditions such as diabetes and heart disease.
Here are some tips to help you get started on your journey. These tips can be changed to suit your dietary needs and conditions:
- Eat 6 small meals per day (3 main meals and 2-3 snacks in between)
- Never skip meals (ill give you tips on food on the run in another blog post)
- Have a rainbow diet full of bright coloured fruit and vegetables
- Have lots of green leafy vegetables such as broccoli, kale, Chinese broccoli and spinach
- Have a source of protein with every meal such as: nuts and seeds, low fat natural Greek style yoghurt, tofu, fish, lean meat, chicken, pulses and lentils
- Have complex carbohydrates such as: whole grains, fruits and vegetables (sweet potato etc) and limit processed white refined carbohydrates such as white bread, pasta, cakes etc
- have 1 cheat meal per week only
- Have good fats and foods that are rich in omega 3 such as avocados, fish, chia seeds, flax seeds, nuts and seeds.
- Avoid the bad fats such as fried foods, processed foods, takeaway foods, sweets and cakes
- Never skip breakfast
- Have at least 8 glasses or 1 litre of water per day
- If you have intolerances such as gluten or nut allergies, avoid those foods
Further Reading:
I found these sites and articles a good read and may help you get on your way to a healthier you this summer:
- http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/healthy_eating_for_children_and_adults?open
- http://www.helpguide.org/life/healthy_eating_diet.htm
- http://www.webmd.com/diet/features/15-best-diet-tips-ever
- http://www.health.gov.au/internet/healthyactive/publishing.nsf/Content/healthy-weight-loss
- http://www.heartfoundation.org.au/healthy-eating/Pages/default.aspx
- http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-publicat-document-fdcons-cnt.htm
- https://www.diabetesaustralia.com.au/Living-with-Diabetes/Eating-Well/
- http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Diabetes_and_healthy_eating
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