Declare Independence from Diets

Written by Branda Polk

Do you ever feel trapped by the constant bombardment of new and improved diets? It seems at every turn there's a "new way" to lose weight quickly and keep it off. Well, truth be known, these two goals (lose quickly AND keep it off) are nearly impossible to achieve at the same time. Running from one quick fix to another is a trap that many live in every day.

The reality is that it takes time for weight gain to occur and it takes just as much time for a reversal to happen and for the body to respond with steady weight loss and better health. Research and individual testimonies prove that long-term weight loss success depends on lifestyle changes in eating and exercise choices. So, instead of staying imprisoned by the diet cycle, declare your independence from fad diets and develop your own personalized plan that will help you accomplish your goals. The following habits and suggestions will help you to develop your plan and track your progress to a healthier body.

1. Learn your body's cues for food. God has wired an internal system for your body to let your brain know when it needs nourishment. The empty feeling in your stomach and a slight decrease in energy are the first cues your body will give. Follow this internal feeling by eating healthy foods that are high in nutrition.

You also have internal signals that tell you when to stop eating. A comfortable feeling of being satisfied and a lift in your energy level are signals that your body has received the energy it needs to keep going. Begin to notice these cues to eat when you are hungry and stop when you are satisfied.
 
2. Choose healthful foods to eat when you are hungry. Healthful foods include fruits, vegetables, whole grain pasta, bread, cereal and rice, lean meats, low or non-fat milk, cheese and yogurt, and healthy fats such as avocados, nuts, olives, and many plant oils. Choose foods with a variety of colors, textures, and flavors. Variety in your food choices will ensure you are getting the proper amounts of vitamins and minerals and a good balance of energy sources from carbohydrates, fats, and proteins. Limit foods that are high in sugar and fat.

3. Get active. Our bodies are living machines that require action to function properly. Yes, we need the energy (calories) we get from food to stay alive, but we also need to use our muscles, heart, and lungs in challenging ways to stay strong and fit. An active body is a fit body. Include regular activities such as walking, biking, resistance exercises, and flexibility exercises in your daily routine. Making activity a priority will improve your energy level and allow your body to function as it was designed.

4. Keep a journal of your food and activity choices. Writing down what you eat will allow you to see what you are choosing and then make changes where necessary. For example, if you are journaling your food choices and you notice that you have not had any vegetables that day, then you know you need to have some vegetables at dinner. Also note in your journal what is happening that day to influence your food choices. Is it snack day at the office? Are you driving a lot and don't have time to stop for a full meal? Circumstances like these will influence your choices. 

Track your activity level in your journal to help you see progress in strength and endurance. As you journal, you can begin to develop a strategy to make the best choices in a variety of situations.

5. Seek assistance if necessary. Since no one program works for every individual, it may be helpful to get the help of a trained professional who can coach you through all the choices and help you develop a personal plan for success. Registered dieticians, personal trainers, and wellness coaches are trained to assist you if necessary.

There is no need to be stuck in a cycle of endless diets. Freedom begins by deciding to change what you are currently doing and develop a personal path for success. The choice for freedom begins by acknowledging that you need to do something different and then beginning the process of discovery to find what will work for you. Allow God to be at the center of your decisions and resist the quick fix model that the world promotes. Remember Philippians 4:13, "I can do all things through Christ who strengthens me."

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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