The Smart Eating Plan is all about keeping your energy up so you can build lean muscle, which will help you manage your metabolism. This becomes even more important as you age. As I mentioned earlier, the average adult loses 10 per cent of lean muscle per decade, with the metabolism slowing down by about the same percentage – unless something is done to stop the slide. Eating a mini-meal every 2 to 3 hours is a smart eating strategy that will help you manage the calories while building lean muscle. This is the best way to manage your caloric expenditure – your body will burn more calories by itself just to survive. Although you want to eat 5 to 6 meals and snacks a day, don't overeat at any of the meals and be sure to choose healthy, nutrient-rich foods.
5. Be mindful when eating
Pay attention to when and what you eat, and tap into your behaviour and feelings around food. Eat only when you are hungry, but don't wait until you feel starving, when you will more likely overeat and choose unhealthy foods to calm your cravings. When you are heading to the fridge or pantry, ask yourself, "What is motivating me to eat? Am I bored, angry, stressed, tired, full but not satisfied?"
Your New Body Daily Journal will help you keep track of your eating habits and food triggers. While it may seem tedious to keep a food journal, research shows that this is a highly effective practice. As I mentioned earlier, the average person underestimates his or her calorie intake by as much as 30 percent.
Recording what and how much you eat offers a much more accurate picture. By journaling what and when you eat and how certain foods make you feel, you will begin to notice your habits and spot trends and patterns around healthy and unhealthy eating. Seeing it on paper will help motivate you to make the necessary changes.
Be mindful of your eating environment. If your favourite treat is a cookie, why have a cupboard full of them? Treat yourself to a cookie, but make the experience worth it: Take a walk, purchase your treat, bring it back home, and enjoy it slowly with a cup of herbal tea or milk. Don't eat your treat while you are completing other tasks or activities, such as driving or emailing. Instead, place it on a plate, sit down, and consciously enjoy every bite.
If you are tempted to eat something that you don't really need, make sure you make it count. Do you remember the last time you gave into temptation? How quickly did you eat? Did you really enjoy it? Did you actually taste the food? Eating mindlessly can lead to excess calorie intake because we are not being aware of the amount of food we are eating. Many people give in to a junk-food craving when they are stressed; deep breathing curbs cravings by calming you down. Drinking water can also help control food cravings.
Changing your eating habits can be difficult. You might want to consider speaking to a registered dietitian to ensure that your meal plan fits with your lifestyle, preferences, goals, and health issues. You'll also be getting advice that is current, credible, and scientifically based.
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Excerpted from Good Life Fitness 6 Weeks to a New Body, copyright 2009 by Maureen Hagan. Used by permission of Penguin Group (Canada).All Rights Reserved. No part of this excerpt may be reproduced except with permission in writing from the publisher.
