K.I.S.S.
“Eating too fast, eating too much at night and using big plates are some of the habits that can keep people from improving their health or losing weight, writes registered dietitian nutritionist Leslie Bonci. Exercising on an empty stomach and not consuming enough carbohydrates also can prevent people from improving their fitness, Bonci adds.”- U.S. News & World Report (7/11/2018)
Ever heard of the acronym K.I.S.S.? “Keep it simple, stupid”? In a number of ways, that acronym is very applicable to diet. The focus for most of us need not be on the finer details of our down-to-the-minute nutrient timing, exactly how many grams of each macro we consume, or attaining the perfect balance of micronutrients. Before such topics begin to surface, it is necessary to first address the larger issues with relatively simple solutions. Below are a few that seem to apply to a large number of individuals. I hope you find these tips to help you, too!
SLOW DOWN! I, myself, am super guilty of eating way too fast. I do everything quickly, with eating being no exception. I pack each day so full that I rush through my meals/snacks to move onto the next task. However, eating more slowly allows us to use better portion control. The more slowly we eat, the more time our body has to recognize that it is becoming full. The gut sends this message to the brain, thus triggering us to slow (or cease) our consumption. In addition, there is certainly something to be said for slowing down enough to be able to savor your food. Enjoying your meals to the fullest lessens your chances of being deprived- a sensation that often leads to poor food choices + over eating. So, simply put, eat slowly!
EAT EARLY! I once heard a creative saying pertaining to how we should be sizing our meals throughout the day: “Eat breakfast like a king, lunch like a prince and dinner like a peasant.” In most cases, I could not agree more with this simple philosophy! The number one purpose served by food is to fuel our bodies to perform properly. In the morning, our bodies need ample energy to fuel them for the full day ahead. At lunch, our bodies need adequate energy to fuel them for the second half of the day. At dinner, our bodies need a conservative amount of energy as minimal fuel will be burned in the remaining portion of the day. By moderating our portion sizes as the day wears on, we decrease our chances of consuming a surplus food that our bodies will not burn as fuel…but rather store as fat.
SIZE WISELY! As much as diet is a psychological battle, our eyes and the sights they take in certainly play a role in this ongoing struggle. Instead of relying on self-control to determine your portion sizes, force yourself into tighter boundaries and limitations by using smaller dishes. Not only does this make it much easier to consume a proper portion, it also makes it much more satisfying. Would you rather eat 1 cup of food out of a 1-cup bowl (aka- a full bowl) or a 2-cup bowl (aka- a bowl that is only ½ full)? I don’t know about y’all, but even knowing that it is the same exact amount of food, I would much prefer to eat out of a full dish than one that looks fairly empty.
FUEL FIRST! Not to be harsh, but I really don’t care if you feel like you can’t eat before you workout. I don’t view this as a choice matter. Fasted cardio is one thing (technique for burning body fat), fasted weightlifting is another…well, actually, it’s not a thing at all. Participating in strength training on an empty stomach impairs your body’s ability to perform muscle protein synthesis (aka- build muscle). In fact, it forces your body to break down muscle tissue to burn it as fuel. THIS IS WORKING AGAINST OURSELVES, PEOPLE! If you are an early-morning exerciser, or one who is against eating before a workout to do fear of getting sick, please- find SOMETHING that works for you! If you can’t stomach food, opt for a protein shake or smoothie. If you need something plain, grab a banana. If you need something convenient for on-the-go, protein bars are your new pal. Don’t talk yourself into the mindset that if you can’t eat the best thing for you at this time, then you may as well not eat at all. SOMETHING is better than NOTHING!
CARBS CAN! Despite the villainous reputation they seem to have nowadays, carbohydrates CAN, and DO, play a vital role in powering our bodies through a workout. As briefly mentioned above, our bodies rely on other, less-ideal fuel sources (such as protein from muscle tissue) if there are no carbohydrates available to serve this purpose. Not only does a lack of carbs work against us in our quest to build muscle via tissue breakdown, it also decreases our energy levels to a point where we cannot perform workouts effectively. If we don’t have the energy to push ourselves to new levels with number of sets, number of reps, amount of weight, etc., we are unable to effectively build new muscle tissue. So yeah, please eat carbs…the good ones. 😊
