Hey Amazing Sassy Peeps!
This week in our coffee chat, you heard Lindsay and I chatting about getting back to basics.
We find a lot of times when people get off track, they try to re-invent the wheel and find some fancy way to get back on the wagon – often unsuccessfully.
When it comes to getting “back on track”, we find the most successful way is to slowly take yourself back to basics – to the pieces that made you successful in the beginning. These things often fade over time, when we feel we have a good handle on them…. only to realize – old habits die hard.
Here are some examples of the “basic habits” that you should consider bringing back:
1) Eat within 30 minutes of waking up. This one is incredibly important. It literally breaks your overnight fast and gives your body “permission” to start burning calories and using fuel again. Eating breakfast is like igniting your metabolism and giving it permission to burn calories. Many of us are guilty of not eating a proper breakfast and this often leads to a calorie deficit later in the day, and subsequent binge eating.
2) Eat every 2-3 hours all day long. This is something that is necessary immediately after surgery when you can’t eat large servings. You need to eat frequently to fuel your body and get in enough calories. It is one of the magic pieces of bariatric surgery that it FORCES you to eat small, frequent meals (often considered one of the cornerstones of weight loss). This practice revs up your metabolism and helps it burn red hot! If you’re having a hard time remembering to eat, set a timer! We find that setting the timer on your oven/stove helps, because you literally have to go to the kitchen to turn it off, and since you’re there you may as well eat! While you are home, it can also be helpful to pack your lunch so that you don’t have to think about WHAT to eat, you just grab something from your packed lunch and continue on with your day!
3) Sip Sip Sip! For this one, we are talking about WATER! Make sure that you are drinking adequate amounts of water every single day. Your body requires approximately half your body weight in ounces of water. So, a 200 Lb person would require 100 oz of water daily. Water helps move waste out, move vitamins and minerals through your body, and once again it revs up your metabolism! Water is also said to curb hunger, so if that’s a struggle for you – grab a glass of water BEFORE reaching for your next snack!
4) Weigh and measure your food! This one is also incredibly important because our eyes lie!!! You think you are grabbing 1oz of almonds, but oops it’s 2oz! That tiny little slip up cost you an extra 160 calories (and a lot of fat grams!) Cheese is another one that we often mismeasure, along with peanut butter and many others. On the flip side, I often see people claiming to eat 4oz of protein (chicken for instance), and realistically it’s only 2oz…so they THINK they are hitting their protein goals, but in reality, they are falling short. Weighing and measuring your food is an incredible accountability tool. Knowledge is power and if you know where you are falling short or overdoing it, you can make changes. If you cannot commit to adding this to your daily regime, at least put it in a few days a week to make you see where it’s going wrong. Get the portion that you feel is the correct measurement ready and THEN weigh it and see how far off your eyeballs are!
These small changes of “back to basics” behavior adjustments will really help you to reel in some of the habits that have gotten off track and are MUCH more manageable than attempting an all liquid plan or crash diet. These are healthy, balanced changes that you can do long-term. We all know the foods we SHOULD eat, but if we don’t have these other behaviors in check, changing our foods is far less successful!
Good luck this week!