‘Tis the season of new years resolutions and everyone and their mother are saying that this will finally be the year they lose those last 10 pounds. Is this you? Have you vowed to drop the weight no matter what it takes?
Even going to the gym…….although you’d rather not.
Here’s the deal, it is entirely possible to lose weight without working out, but I think the real conversation should not be around numbers on the scale, but around overall wellness in general.
I stopped weighing myself years ago. These days I base all my wellness decisions on the simple question of “how do I feel?”
When I started to pay attention to the cues my body was giving me, I was able to pinpoint some eating and movement principles that once adjusted, have served me far beyond my actual weight.
Here are a few examples:
I now know there IS such a thing as too much dairy.
There’s is also such thing as a sugar hangover.
I know that if I sit on the couch all weekend long, I’m going to wind up with a neck ache.
When I drink more than a beer or two, I get very bloated and my feet swell.
If I don’t get enough fiber, my energy levels plummet in the afternoons.
None of these things have anything to do with working out, but everything to do with wellness.
If you hate going to the gym, start by listening to your body and try out the following tips. I suspect you might start to feel better in general, and might even lose a pound or two!
Drink more water.
Like, A LOT more water. More water than you think is actually possible to consume in one day. Every single time you feel hungry, want a snack, or even think about food, drink water first. Make water the first thing you put in your body every day when you wake up and the last thing you put in your body before going to bed at night.
Water does more than just quench thirst. It helps maintain energy levels and brain function. Water keeps your insides (bowels, kidneys, liver) functioning properly and moving waste through (and out of) your body.
Who wants waste hanging around?
Water helps with satiety making you feel full longer, and also helps regulate your body temperature, aids in muscle recovery and gives your immune system a boost.
Use the 3 bite rule.
Moderation is truly key when it comes to living a balanced lifestyle. If you love cookies, you shouldn’t have to give up cookies for the rest of your life just to see a certain number on the scale. Any diet that’s too restricting will surely end up in failure.
I will truly eat anything I want from Cheetos to ice cream. Nothing is off limits. My trick is that I only eat 3 bites of anything “bad for me”. Sometimes this means I have to throw the remaining food in the trash to keep from eating it all. That’s the way it goes. I never feel deprived, and I don’t miss out on anything that I love.
If I do wind up eating an entire order of nachos, or an In and Out burger with fries, then I try again the next day to make better choices. Each day is a new opportunity to make a choice that will improve your overall wellness.
Fiber is your new best friend.
I am kind of psycho when it comes to fiber. I’m self aware enough to know exactly when I haven’t gotten enough fiber. I feel gross, bloated, and sluggish.
Spikes in blood sugar are what causes you to feel hungry or tired in the day time. Fiber helps slow sugar absorption into your bloodstream which helps regulate your blood sugar throughout the day preventing that FEED ME I’M STARVING feeling.
Fiber also helps move that waste through your system which is something we all want. Again, who wants waste hanging around?
Fruits and veggies, legumes and whole grains are all great sources of fiber that should be the building blocks to any great eating plan. The Cheetos and ice cream are just the icing on your fiber cake.
So you don’t want to go to the gym and sweat it out. That’s cool. At the very least, you should stretch for 10 minutes every day. Stretching helps increase blood flow which will make you feel less tired, and more focused.
Stress, which can lead to bad eating choices which can lead to weight gain, can also be alleviated with a quick stretch. Stretching has even been shown to lower your blood sugar. Plus, it can help improve your posture which will make you look taller and leaner.
Be kind to yourself.
You are not a number on a scale or a clothing size. You are a human that has many talents to offer the world. If you want to make a change in your life, just remember anything worth having doesn’t come easy.
Take your time, forgive yourself for your missteps, and try again the next day.
Life is hard and we all need to chill out a bit and remember that we’re all just people trying our best each day.