A More Obese Nation | Tips for a Healthier Lifestyle

We all come in different shapes and sizes. And being a size 2 or 4 doesn’t necessarily mean you’re healthy! Being a healthy weight has a lot to do with many factors not just your clothes size or the scale. It comes down to diet, exercise, effort, consistency, etc. To me, I think it’s more important to look at your body composition (fat versus muscle) than the weight on the scale!! Because you’ll see all kinds of different healthy/unhealthy shapes at for example, 150 pounds!

So now that we’ve covered “skinny” doesn’t mean healthy …

Obesity has been a big problem in our country for years. And with all of the strides we’ve made as a country to eat cleaner, organic, vegan, buying from local farmers markets, restaurants adding nutritional information in their menus … I mean even McDonald’s has included healthier options … I just can’t believe this new report!

“American adults who are obese now outnumber those who are merely overweight” — according to the JAMA Internal Medicine Journal report.
Click HERE to read the original article.

I read this article feeling like I could cry. 😢 We’re becoming a more obese nation?! 
What the heck?!

There is a trend of obesity & we need to fight together to END IT. 💪

Doesn’t matter if you’re an online coach like me, a teacher, a corporate manager, a police officer … it ALL starts with YOU. And it starts at home. And we can do it together!!

You can have ALL the tools in the world available to you, but it start
s with the individual being informed and then making a DECISION and COMMITMENT to make a CHANGE.

And of course if you’re a parent, you make a HUGE impact on your kids. Your kids may not care what you SAY, but they do 👀WATCH👀 what YOU DO … including what type of groceries you buy and the types of foods you prepare.

Did you know that being overweight or obese increases the risk of a variety of major health issues, like Type 2 diabetes and cardiovascular disease?! Also … extra weight can make people more vulnerable to certain types of cancer. At then end of the day, it’s not about getting into that bikini!!! It’s about YOUR HEALTH!! The more you weigh, the greater the health risk you have.

Listen. You don’t have to get all crazy on me now and spend TONS of money on fad diets, buying all these crazy “eat this watermelon for 80 days straight and you’ll lose weight” type of diets. (I hope you know I’m being sarcastic here?!)

Trying to change too much all at once can be SUPER overwhelming. And if you feel super overwhelmed, you’ll
either avoid taking action … or you may start but not stick with it.🙅🏻

I got you!

💁🏻Here are a few suggestions. Just choose ONE. After you conquer that one … then add another. When you got those TWO down, add a third. Just keep layering.

1) Lace up your sneakers RIGHT NOW. Do a 15 minute workout. Just something. That’s it! 15 minutes!! It can b
e as simple as going for a walk as a family! Bring your dog too! – haha…. and if you can’t right at this moment … go after work or later. But do it TODAY!
2) Fill your family’s plates with a big serving of leafy greens (spinach, kale, arugula) alongside a lean protein — let’s NOT be another generation of meat, potatoes and gravy!
3) Candy, ice cream & cake does not need to be a reward for a “job well done” in school. Instead, reward your kids with a trip to the movies, or a new toy … or even better an outdoors activity where they family can interact!
4) Pack a lunch
5) Ditch the soda. Right now, get that crap out of your house!!! Sorry to tell ya, but that also includes diet sodas!
6) Go outside and so something. A sport. Run. Bike riding. Just get OUTSIDE! Remember how going outside was THE thing to do before the internet took over the world?!
7) Find an accountability buddy! If you don’t have one … you can definitely find one in our awesome FitGirlsRock Community by clicking here: https://www.facebook.com/groups/FitGirlsRock/
8) Let’s view our bodies as our HOMES for the rest of our lives — not just something we are lucky to have. 💜

Remember this isn’t about having a “perfect” fitness body. Nope! If you have been reading my messages … you know I’m all about getting healthy INSIDE and OUT and embracing YOUR unique beauty. And getting healthy, strong and empowering yourself.

I think we can all work together to ENCOURAGE one another that being healthy should be the norm, right?!

And let me tell ya something … we can ALL improve our health in one way or another – doesn’t matter if you’ve been in the game for a while, or you’re just starting out.

So what are you gonna start with? One of the suggestions above? Something different? Comment below and share with us! Would LOVE to hear your first (or second or third) step! ☺️

💗

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I’ve labeled emotional eating a “saga” because …

… often times it seems that the theme of emotional eating is a never-ending story.

Confession: 
Since coming back from my trip to Greece/Italy it has been difficult to get back on my clean-eating habits. I typically eat 80-90% clean and allow 10% give/take of some fun food. But 5-weeks later I haven’t been able to get back on board. I’ve actually been sliding deeper and deeper into bad habits. I’ve had to take a time-out and pin point the cause. I’m not unhappy. I am stressed, but I think overall it’s manageable. After some soul-searching, I’ve realized what a deep impact this last trip to Greece made. I miss my family and I want to see them more often. I haven’t met all my goals to be able to see them as often as I’d like. So I feel the pressure. I’m being impatient with myself. I’m putting extra pressure on myself. I’m talking to myself negatively. Even if it’s happening quietly in the background, it’s impacting me.

Although I haven’t completely stopped eating healthy I have to admit I’ve had my fill of pasta (my comfort food) and anything bread, cheesy or carrot cake.

And I’m in health and fitness!? What?! Yup … and I’m still human. So if this is happening to me … I’m sure it’s happening or has happened to you. And it’s okay. The important thing is to notice it, pay attention and do something about it. I know I am!

95-98% of diets fail, and emotional eating is a key contributor to this discouraging statistic.

Why is it so Cyclical?

But why is it so difficult to stop it … or at least learn how to manage it so it doesn’t get out of control?!
It’s difficult because it’s directly tied to YOUR EMOTIONS. And by nature, we humans are driven by our emotions.

Using food as an occasional pick me up, reward, or to celebrate isn’t necessarily a bad thing. It gets ugly when eating becomes your primary emotional coping mechanism. Eating whatever junk food or over-indulging may feel good in the moment, but the feelings that triggered the emotional eating are still there. And on top of that, you often feel worse than you did beforehand because you ate too much, which makes you feel sluggish, fat, and powerless <insert self-bashing and negative self talk>.

Whatever emotions drive you to emotionally eat, the end result is often the same. The emotions return, and you may also now bear the additional burden of guilt about setting back your fitness goals. This then can lead to an unhealthy cycle: your emotions trigger you to overeat or eat crap, you beat yourself up and talk poorly to yourself, you feel bad, and you overeat again.

The Saga of Emotional Eating

Different Forms of Emotional Eating  

It’s not just limited to over-eating … emotional eating comes in a variety of forms like:

    1. Comfort Food — When you’re hungry, your appetite can be physically satisfied with healthy foods like lean meats and veggies. But when emotional hunger strikes you instead crave fatty, sugary or salty foods and feel like you need pizza, cookies, or chips and like nothing else will cut it.
  1. Mindless Eating — You blink and you’ve eaten an entire pint of ice cream or bag of chips.
  2. Sudden Hunger — It hits you instantly. You feel like your hunger is overwhelming and urgent. Where physical hunger, on the other hand, comes on more gradually.

But, unfortunately 5 minutes after you eat emotionally you instantly regret it, feel guilty or shame.

Don’t workout to eat. Eat to workout! 

The Triggers

Emotional eating is a means to suppress or soothe negative emotions, such as stress, fear, sadness, anger, boredom, worthlessness and loneliness. Both major life events and daily life stresses can trigger negative emotions that lead to emotional eating that disrupt your healthy lifestyle efforts. These triggers include:

  • Work stress
  • Financial issues
  • Unemployment
  • Health problems
  • Relationship conflicts
  • Fatigue
  • Lack of exercise

Tips to Overcome Emotional Eating

  1. Identifying your triggers —  What situations, places, or feelings make you reach for the comfort of food? This can be negative or even positive emotions so keep that in mind.
  2. Keep a journal and write out your feelings — This is a good tool for so many things, not just emotional eating. If you’re consistent in keep up with this effort, you’ll not only see a pattern emerge about your eating habits, but also other areas in your life that you may want to work on … or even celebrate!
  3. Feed your feelings in other healthier forms — When your triggers arise, call a friend, blast some music, read a book, watch a funny movie, take a bath (not shower) or take a walk. Distract yourself with something else that will soothe you.
  4. Wait 15 Minutes — This is a great trick! Literally… wait 15 minutes before you cave, and I bet that craving will most likely go away. This will give you time to talk to yourself to identify your triggers and feed your feelings with something healthier!
  5. Create NEW Healthy Habits — make exercise part of your daily routine, find new ways to relax like meditation, read personal development books, pick up a new hobby.

30% Gym. 70% Diet. Eat Clean … Train Dirty. Be Patient. Push Forward.

 

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