Before we begin I'd like to take a moment to talk about food in general.
Our bodies use food as fuel, period. However, let's be real, our bodies are never really in control of what we do. Our minds and emotions are major players when it comes to food.
They will trigger you to eat (insert your food weakness here) when you are feeling upset, angry, bored, out of habit, because it's there, because it's the first day of your "diet." you name it and food becomes your enemy but also your addiction in many cases, your emotional support blanket.
I know this because I am an emotional eater. My weakness is sugar. Oh holy hell I love sugar. So, the first act in this phase is to name your weakness. This does not mean you have to fast from it, it just means you know yourself well enough to know what your weakness is. We will get back to this later, but for now, all you need is a name.
Very good. Now we can begin our journey to a healthier body. See! that was easy right?!
Okay, first things first. Like I said in the Phase 1 Overview, when you have a lot to lose, a little bit goes a long way. So, I only want you to change one meal. Instead of Cheerios eat eggs and avocado or bring a salad for lunch instead of fast food.
My easiest change came in the morning so I always started my day with a healthy breakfast and coffee. I could have pizza and ice cream for dinner but dang it I started with eggs and spinach.
This one small change helps put you in a healthy mindset to allow for more change later.
If a meal is too difficult, try adding to your meal instead of changing it all together. For instance, add a veggie to your dinner, or if you don't eat breakfast at all, hard boil some eggs and have 1-2 in the morning with your coffee or tea.
After you change a meal or add to it and feel comfortable with the habit sticking you can add on. The list below is everything I did during Phase 1. You can pick and choose which ones work for you.
One healthy meal a day
Drink at least 3 glasses of water a day
Add a vegetable to a second meal
80/20 my day. 80% healthy to 20% fun food
Smaller amounts of chocolate with my wine :P
Fast from sugar for 7 days
Eat all plant based for a day once a week
Have a glass of water first thing before my coffee in the morning
That's it! Those were the only changes I made within the first 2 months. Remember, a little goes along way in this phase, especially if you are adding some activity to your life.
For many people, this may be the only phase you need to do and it will change the way you look and feel.
Simple, small changes make huge transformations over time. Remember, we want to build a lifestyle, not take on a crazy diet.
**Healthy meal = a protein and a vegetable with either Avocado, olive oil, nuts, potato or sweet potato.
Comments