A few years back one of my buddies was determined to lose weight and get ripped. He asked for some advice, and being a good friend, I put together a diet plan for him. Healthy living is a lifestyle, though. After all the hours I put into making that diet, he didn’t follow it at all. It’s very rare that someone just steps into healthy living cold turkey. It’s an elimination or substitution process. One piece at a time, step by step. Working in the field of diabetes, I’ve met people who have lost 50 lbs. simply by cutting soda from their diets. Part of being a good guy is taking care of your body. If you can make a small modification in your lifestyle, you can yield huge long-term results. Today, I’m going to provide a list of substitutions. If you can “do this instead of that,” you will start to see results.
1. Subway over fast foods:
If you’re frequently on the road or on-the-go, consider stopping by a grocery store for a salad bar or going to Subway instead of the typical fast food spot. While you can still go wrong at Subway, start with wheat bread, add chicken or turkey, and then load up on the veggies. If you can stick with mustard instead of mayo, you’re good to go. Also, grab some apples instead of chips.
2. Skip the breads, and go with the complex carbs:
Wheat bread is better than white bread, and whole wheat pasta is better than white pasta. You can even buy brown rice pasta. However, the best carbs you can eat are quinoa, oatmeal, and sweet potatoes.
3. Coffee is not a liquid meal:
If you’re on the run in the mornings, have food prepared to grab and go. Some easy items to take on the way out are fruits, Greek yogurt, or instant oatmeal. It’s best to stick with plain yogurt or oatmeal. You can add some taste to them by adding a Chocolate or Vanilla protein powder.
4. Don’t Take A Nap. Take A Walk:
You know what it’s like. After a big lunch, there’s time before break is over. Or, you just ate a holiday feast, and the game is on. You’re tired. This might be the worst time to take a nap. Insulin levels are highest after a meal, especially a big one. When you nap, insulin does what it’s designed to do best…store. Every carbohydrate you’ve eaten goes straight into fat or muscle. By staying active you can use those carbs as fuel and avoid the storage tire around the waist.
5. Almond milk instead of cow milk:
Unlike cow milk, almond milk is free of saturated fats. It’s also cholesterol free, gluten free, and lactose free. Not to mention, almond milk is also hormone free. Overall, it’s a much healthier option over whole and even skim milk.
6. Instead of 3 big meals, break them into 6 smaller meals:
One of the dietitians I used to work with would have a to-go container brought with her meal when we ate out. She would immediately take half of her meal and put it in the to-go container. Healthy living is all about portion control. By dividing your meals into smaller meals, you will also stop the tired feeling after meals, and increase your metabolism.
By doing “this instead of that,” you will begin to see results if you stick with it. Making huge overhauls usually results in yo-yo dieting. Modifications are the way to go when it comes to living healthy. Give it some time. Healthy lifestyles are progressively built. With each accomplishment, make another change. Step by step, you will build a lean and ripped frame.
Be sure to check out an NFL coach’s perspective on why SLEEP is so important.