Many people who struggle with their weight feel powerless to cravings.
Have you ever experienced this? When the urge to eat something bad comes over so strongly that you feel you have no choice but to give in?
Then, when it's over, you feel awful that you've eaten all those calories and set yourself up for further weight gain. So you're good for a couple of days until another craving comes over you…and so the cycle repeats.
I'm here to tell you that you hold the power. And it's not as hard as you think.
Most of us have certain trigger foods that send our diets into a fiery tailspin. The plan is to identify your trigger foods and to replace these with more wholesome, real food substitutions in order to break the cycle.
What's a Trigger Food?
Trigger foods are foods that when eaten make you crave more of it, or cause you to eat more food in general. These foods are eaten out of habit, not out of hunger. Your trigger food is something you've probably said you feel addicted to. Most trigger foods are high calorie, processed and filled with carbs.
You'll know something is a trigger food when it's hard for you to stop eating it, even when you feel full.
Replace Your Trigger Foods
When you stop eating your trigger foods, the craving you feel for it gets weaker and weaker. To assist you through this transition use the ideas below to replace your processed trigger food with a healthier, real food option.
Trigger Food #1: Candy
Due to the high concentration of refined sugar, candy is one of the most addictive of trigger foods. If candy is a major part of your life, then start replacing it with unsweetened dried fruit. You'd be surprised how satisfying the natural sweetness of dried fruit can be. Try apples, pears, apricots, figs, and mango.
Trigger Food #2: Salty Snacks
Salty snacks are nearly all processed, refined and packed with simple carbs. Basically it's the perfect storm for weight gain. Fight the urge to rip open a bag of chips and instead make a batch of Baked Plantain Chips. See the recipe below.
Trigger Food #3: Sweet Drinks
Sodas made with high fructose corn syrup or coffee drinks made with simple syrup have one thing in common: loads of sugar. If drinks like this are part of your daily life, then you know first hand how addicting these can be. Start replacing these high-calorie, high-sugar drinks with zero calorie iced teas. Add a packet of zero-calorie stevia, made from the stevia plant, for sweetness.
Trigger Food #4: Fried Foods
It's common to have a weakness for fried foods. There's something about the texture, taste and fat content of fried foods that sends people into an eating frenzy. To eliminate this temptation, make your own homemade versions of your favorite fried foods by baking and then turning on your oven's high broil. For example, instead of commercially made French fries, cut a sweet potato into fries, toss with olive oil and bake at 425 degrees F for about 40 minutes, until crispy. The baked versions of your favorite fried foods have considerably fewer calories and you're less likely to stuff yourself with them.
Trigger Food #5: Baked Treats
Cookies, cakes, donuts, muffins and brownies are serious trigger foods. These are hard to avoid, since they are often shared socially at parties and celebrations. Make your own baked goods at home while replacing flour with almond flour and sugar with a touch of raw honey or stevia in the raw. These ingredient substitutions will make your baking lower in carbs and less addictive. However, keep in mind that baked goods are still baked goods and should be eaten as a treat in moderation.
Eating a healthy diet, free from trigger foods, is one side of the equation when it comes to getting into amazing shape. The other side is consistent, challenging exercise.
I'm here to take care of the exercise in your life. All you have to do is show up when I tell you and then give it your all for that short amount of time. Easy enough, right?
This small investment of time and energy truly will transform your body and your life. Call or email today to get started on the last exercise program that you'll ever start, and the one that gets you into your best body ever.
Cure for Junk Food Cravings The cure for your junk food craving is simple...If you don't eat junk, you won't crave junk.
Decide right here and now that junk food is not worth eating. It makes you gain weight, damages your health, spoils your complexion and causes you to eat far more calories than you need.
While the first couple of weeks will be hard, soon you won't give junk food a second thought. Remember: If you don't eat junk, you won't crave junk.
Have you ever wondered if those minutes you spend in the gym are burning fat or just time?
Unfortunately if you are like 80% of gym-goers, time is the primary thing you're burning. I find it shocking that so many well-meaning folks are still exercising with such outdated notions of what constitutes an effective workout.
I don't want that to be you.
Here are the top 3 outdated, time-burning exercise techniques to NOT DO:
1) Slow and Steady Cardio Sessions: Walk into most gyms and you'll see every single piece of cardio equipment full of people in a slow, steady state of cardio. Meanwhile the free weight area is a ghost town. The idea that one should toil for hours in a steady state of low-intensity cardio in order to burn fat is the ULTIMATE outdated exercise technique. New science has clearly proven that explosions of speed and intensity are the future of fat burn.
2) Weight Machine Wandering: You've seen this character. He wanders among the weight machines, plops down on an open one and cranks out a set (without adjusting the weight or seat) and just as quickly as he came, he's gone off to the next open machine. There's no rhyme or reason, and his technique and form are way off due to his careless use of the machines. Do I even need to explain how this haphazard exercise technique burns more time than fat? I didn't think so.
3) Chronic Low Intensity: When you simply go through the motions during your workout, that's classic low-intensity. You're not pushing yourself with challenging weight, you're not trying to go faster, and you're not really breaking a sweat. Oh and, big surprise, you're also not burning any fat. Each workout should be a challenge to go harder than the day before. If you find yourself just-going-through-the-motions then quickly pick up the pace.
So what's the secret to burning fat?
A challenging routine that incorporates strength training, intervals of intense cardio and is done with intensity. Sound complicated?
It doesn't have to be. I'm here to provide you with the most cutting-edge workouts that deliver results while burning fat.
You deserve that fit and attractive body - I'm here to help you get it.
Call or email today to get started.
You Get Out What You Put In Like anything else in life, when it comes to your exercise routine you get out what you put in. Just going through the motions isn't good enough.
For real results, push your intensity in each workout. Remind yourself that it's only a small portion of your day, and that you can do it. Dig down deep and give it all you have.
Have you noticed a pattern?
You'll spend a couple of weeks eating clean, exercising and losing weight, but then the pendulum swings and you spend the next week or two indulging in your old unhealthy habits.
After enough chubby days you'll get back to your clean habits, and so the yo-yo goes.
It's time to stop this vicious cycle that never brings you all the way to your goal – keeping you comfortable enough, yet frustrated.
The good news is that your yo-yo days could be quickly and permanently turned off with this simple mindset change.
Find your reward in the process, not in the results.
When it comes to weight loss, we've been brainwashed to focus all of our efforts on the "results". Your desired result is the ideal body that you dream to have – it's your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.
News flash: If you only find reward in the results, you're likely to fail.
Think about it. Results are abstract.
Oh sure, you can picture it in your mind with crystal clarity, but what reach does that image have on you when you're lured into the drive thru?
Let's face it - future results are easy to lose focus on.
The Process: this is the act of working toward your goal – your meal plan, your exercise routine and your healthy life style choices.
If you had a map of where you are today (blue dot) and where you'll be when you reach your goal (red dot) the process is that black line connecting the two.
When all you're focused on to reinforce your journey is the promise of results, it's easy to wind up lost.
Finding Reward in the Process: Make a new habit of feeling rewarded after every day on your chosen path.
Completing your diet and exercise each day needs to become its own reward. Look down and applaud yourself for each step forward.
When you find reward in the process, the results will take care of themselves.
I'm passionate about helping you find your way to a healthy lifestyle.
Call or email today and I'll get you started on an exercise program that will turn the process into a rewarding adventure.
Slip-Ups Not Landslides Up until now you've taken any and every excuse to break from your healthy habits. Your birthday, Christmas, vacations or even your co-worker's retirement party would start an avalanche of bad food choices.
Now that you've anchored yourself in the process of your healthy lifestyle, learn to take slip-ups in stride, rather than letting it turn into a landslide.
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.