As I mentioned in my last post, a solid foundation is necessary for success when it comes to a healthy living routine and weight loss. Without a strong foundation, you’re off to a shaky start! For some of you, this is pretty much a no-brainer and for others, it’s just a pain in the butt: it takes too much time; it’s too slow; it’s boring!
It can be all of those things, especially if the way you’re building this foundation isn’t working for you, and if it is taking too much time, then it most likely is not working for you. But a healthy living routine- which includes weight loss- is not “one routine.” It’s an interconnected web of many habits. Remember those layers I mentioned in the last post? Layers upon layers create a solid foundation and build a lasting successful routine. Without that foundation, what are you really building on?
Another integral part of your healthy routine is figuring out what you want and what you want most or what you need first. In other words, if you want to lose weight (and most of us do!), you need to figure out how you’re going to do that. For some people, they think they can keep eating like they usually do and just add a whole lot more exercise or activity into their routine. While exercise is a part of a healthy routine, it’s not going to counteract a diet full of snacks, junk food or just too much food- period. Also, if you’ve been pretty sedentary up to this point, beginning a vigorous exercise program might end up injuring you, or at the very least, overwhelm you. This is something I see every January at my gym. In November and December, the parking lot is usually pretty empty, because everyone is out holiday shopping or just avoiding the cold, but come January, good luck finding a parking spot! Everyone is there to start on their healthy exercise program! By March, the parking lot is pretty much back to the regular gym rats; all the New Year Newbies have burned out or given up.
One of the other wrong turns many people make when they map out their weight loss plan is they cut calories and they do it drastically! “If cutting a little food is good, then cutting a lot of food is better!” Ummmm, not really. One of the things that usually gets left out of that plan is nutrition. People flip over the package to look at the calories rather than the nutritional value that goes along with the food. Eggs are one of those things that gets a really bad rap in that regard: two eggs are about 140 calories, and most people look at the fat and cholesterol content. They opt for ‘egg whites,’ which have no fat, no cholesterol and fewer calories. While I prefer egg whites because I don’t like egg yolk (tastes horrible to me!), I’ve learned to eat them mainly because of their nutritional value. Believe it or not, fat, cholesterol and the vitamins in the egg yolks are necessary for our good health! This is why eggs are a high-value food in nature; the yolk is the nutrient sac for the growing embryo. It has everything a growing body needs to start out healthy! No yolk, no chick!
The same thing is true when it comes to a protein like grass-fed beef (another one on my Unfavorites List). People look at the fat, cholesterol and calories, but grass-fed beef is high in Omega-3 fatty acids, something most of us lack. All the vitamins and nutrition in the grass gets stored in the steer which becomes your burger or steak. It’s a healthier option for you rather than grain-fed cattle, which can have a lot of the antibiotics, hormones and pesticides/ herbicides from the grain the steer ate.
The other pitfall that traps a lot of people is they try making too many changes at once. That’s what usually happens when we try the Dramatic and Daring to avoid the Dull and Boring. We try the Whole 30 or Keto Reset because we want to cover as much as we can as fast as we can. That’s understandable but if you’ve been eating like most Americans (lots of processed foods, high carbs, low fat, lots of crop oils, etc) those are a lot of complicated changes at once! It can cause some stomach upset, some confusion, and it’s a lot to coordinate. Most people get overwhelmed, especially if they’re making a lot of changes to their activities, trying to drink more water, eat less sugar and sleep more. It’s like you wake up one day and tell yourself “from now on, I’m only going to speak Spanish!” If Spanish isn’t your native language or you don’t know it very well, suddenly getting a simple medium size coffee can be a production!
However if you’ve be practicing several times a week, you might have to think about it, but you could get something pretty close to what you want without too much trouble.
That’s the whole point of laying a foundation and mapping out your route. The more of those simple habits you make part of your daily routine, the easier it is to build on them. It’s the equivalent of learning a handful of Spanish a day. You’re not going to be giving speeches anytime soon but you’ll get there eventually. It’s not glamorous but it gets the job done. The point is that you end up make many small doable changes over time that get you where you want to go, instead of trying to make a massive overhaul all at once. One route gets you to your destination; the other just gets you lost in the wilderness.