Ugh. It makes me cringe. I hate it. I avoid saying it. The D-word is to blame for much of our overweight, obese nation's problems. Why? Because the "D" is, inherently, unsustainable. We go on them, all different kinds of extreme variations, only to "fall off" after the restrictions and unreasonable "do not eat" rules become too much.
Our metabolism gets all out of whack, eventually yo-yo-ing so much that it just sputters. That is not my idea of a fun roller coaster ride.
Instead, Badass recruits, I encourage you to EAT REAL. Yes, you read correctly. EAT!
But I'm talking about real food, like a real person. Not like a rabbit. Not like a lab rat eating freeze-dried engineered crap. Not like a Ronald McDonald mascot wannabe eating every SuperSize special you can find. Real food, in the right amounts.
Melissa Layne, the North Georgia State University faculty member and fitness expert who led my recent nutrition certification course, gave me this great list she provides her personal training clients to encourage them to move away from the D-word and over to the "E-word" universe of eating real.
This list is not rocket science, Badasses, and that's the point. We try to make this Badass lifestyle more complicated than it needs to be. We try to come up with the "perfect diet plan." We obsessively calculate and count calorie combinations. We wish for a magic pill.
There isn't one. But there are 15 simple ways (at least!) that you can improve the way you EAT. No more D-word. It's all about moderation and common sense, and yes, a little self control. If you want that scale number or those "skinny jeans" bad enough, you can make these changes a habit and see results.
Check it out:
15 Healthy Changes You Can Make Today
- Reserve alcohol for special occasions
- The BUTTER has left the building! Wave buh-bye. You'll miss it less than you think you will.
- Fast food once a week, at the most
- Pack your lunches – brown bagging puts you in control of your intake.
- A protein on every plate
- A plant on every plate
- Eat breakfast and dinner sitting at the table
- No full calorie soft drinks
- No TV during dinner. Enjoy what you're eating.
- All snacks must be put in a bowl or on a plate. No mindless eating out of a container.
- Dressing on the side of a salad – dip your fork. And say buh-bye to hundreds of extra calories.
- No bread as an appetizer or side. Use it only as something to hold your sandwich.
- All soups must be broth based.
- Water with lunch and dinner. Always.
- Desserts limited to every other day, once a day. (The cookie will still be there the day after tomorrow.)
Coming up: Nutrition by the Numbers - your basic cheat sheet and Badass Guide. And a Bosu workout that feels like play...