Healthier Eating: A How-To Guide

Many people say they want to eat healthier... But, they often complain that they don't know how or that it's too hard.

Avoid biting off more than you can chew by checking out these websites! [Pun intended ;).]
- WebMD's Healthy Habits: Better Eating Resolutions (slideshow)
- HelpGuide.org's Easy Tips for Planning a Healthy Diet & Sticking to it
- Centers for Disease Control's Healthy Eating for a Healthy Weight
- ChooseMyPlate's Healthy Eating Tips

Restaurant Reboot

Cooking your own food offers many benefits including the ability to choose healthier ingredients & preparation methods. (Restaurant foods tend to be higher in fat, salt, sugar while lower in whole grains, fruits & vegetables, low-fat dairy, etc.)

However, eating out occasionally doesn't have to derail your health or weight goals. Here are some tips:
- If available, consider the nutritional information. (It might be online, hanging up, printed in a brochure, or listed on the menu or menu board.)
- Restaurants portions are often much bigger! So, remember portion control.
- Without even realizing, drinks can add lots of extra calories. Limit the sugary or alcoholic beverages you consume.
- Learn how to decipher "menu-speak" (e.g., is sauteed or lightly crispy a healthy choice?).
- Request substitutions (e.g., fruit instead of fries; dressing on the side; less, light, or no mayo; etc.).
- Be cautious of restaurant freebies (e.g., chips & salsa, breadsticks, etc.).

For more detailed tips & ideas, check out:
- American Heart Association's Dining Out (tips for choosing & ordering from restaurants; deciphering menus; etc.)
- Cooking Light's Eat Healthy While Dining Out (healthy breakfast, lunch, snack & drink recommendations; etc.)
- Choose My Plate's Tips for Eating Healthy When Eating Out (list)
- WebMD's Healthy Eating When Dining Out (slideshow)

In vs. Out-- Does Diet or Exercise Make a Bigger Difference?

Are you frustrated with the amount of weight you have (or haven't) lost so far? Losing weight can feel complicated & confusing at times.

We've already talked about the basics of weight loss & maintenance-- including making healthy food choices, right sizing our portions, & being physically active. Some studies have indicated that calorie reduction (either through portions, choices, or both) may help increase weight loss more than just exercise alone.

Please remember:
- We can easily undo a good workout with our food choices. For example, a 200lb person might burn about 250 - 275 calories in an hour of walking (2.0mph) or bowling. However, a "reward" of a small order of fries or a large sugary drink can easily wipe out their hard work in far less time!
- Regular physical activity is an important part of a healthy lifestyle. It burns calories, manages stress, improves mood, leads to better sleep, & reduces our risk of or helps treat many chronic health conditions. All of these factors can impact weight loss or maintenance efforts.
- Most people who successfully maintain significant weight loss use a combination approach (e.g., almost all National Weight Control Registry participants modified food intake & remain physically active).
- Severe calorie restriction or excessive exercise can be counterproductive.

For more info, check out:
- WebMD's The Truth About Exercise & Your Weight
- Harvard School of Public Health's Exercise & Weight
- Mayo Clinic's Which is Better for Weight Loss?
Or, review our past posts about related topics.

Overcoming Fitness Obstacles

Since we're discussing obstacles, people find plenty of reasons to be inactive. Common ones include:
- lack of time,
- too tired,
- don't know what to do,
- pain (before, during, or after),
- not getting desired results,
- don't like exercising or sweating, etc.

Here are some ways to beat your excuses!
- Remind yourself of why you're being active.
- Figure out your obstacle(s) & how to overcome.
- Find activities you enjoy.
- Try something new.
- Be realistic in goals & expectations.
- Involve friends, co-workers, neighbors, or kids. Music may help, too!
- Schedule & treat it like an appointment. (E.g., what happens if you don't go to work or the doctor's office?)
- Research online for ideas (via reputable sources). Or, consider seeking expert advice.
- Remember that light to moderate physical activity can help improve energy, sleep quality, mood, & stress levels; reduce or prevent pain; help manage some chronic health conditions; etc.

For more tips, check out:
- Mayo Clinic's 7 Benefits of Regular Physical Activity
- WebMD's The Top 6 Exercise Excuses & How to Beat Them
- WebMD's 10 Workout Secrets From the Pros
- WebMD's 10 Ways to Boost Your Exercise Motivation
- Georgia State University's Exercise Adherence (includes a sample exercise contract at the end)
- The Nest's The 10 Biggest Fitness Mistakes That Are Making You Fat
Or, search our blog for past articles & links! (It's on the left sidebar.)

** For safety, please change physical activity slowly. If you're experiencing any health issues, consider discussing with your healthcare provider in advance. **