The No More Excuses Diet (50 page)

Now, of course, not everyone is going to jump on your healthy-living bandwagon right away. That’s okay; you don’t need everyone to be on the same healthy page as you. However, you will need three key people to help you transition into your No More Excuses lifestyle.

Sometimes, support comes from places outside your inner circle. Perhaps a coworker commits to running with you every lunch hour or an online friend swaps her fitness goals, recipes, challenges, and achievements. If you lack support, consider connecting with people who are like-minded online and in fitness groups in your area. Many cities have running clubs, “mom groups,” or other meet-up groups that focus on recreational fitness activities.

For many people, support within your immediate group isn’t instant. After all, the reason you are overweight is most likely your overall environment, including your family and friends who engage in unhealthy habits with you. But you don’t have to be alone in trying to get healthy! If you feel frustrated, find someone who will partner with you in this effort to be healthy. This comforting
energy can be found in person or online. As long as you feel you’re not alone in this process, you will gather the mental strength to keep moving forward. Eventually, people within your circle will see your progress and seek guidance when they are ready to make changes.

Talk to your family and close friends first. Explain what you’re trying to do, and tell them how they can help you. Initiate the conversation by telling them how excited you are about choosing a healthier lifestyle. Tell them you appreciate their important role in your life and hope they can be supportive of you on this challenging journey. Look through your Facebook friends and notice the ones who enjoy posting their run times and fitspiration posters. Send them a message and collaborate on how to keep each other accountable.

If you aren’t able to find the team you want, get online and start researching groups. There are online support groups and local recreational fitness groups. If you search
Noexcusemom.com
and
Meetup.com
, you will find local groups that focus on connecting people through fitness.

Energy drinks have grown into a $9-billion industry. Checkout stands are loaded with tiny liquid-filled energy bottles. Coffee shops are stationed at every street corner. People are looking for something to wake themselves up, give them endurance, and make
them active. What people don’t seem to realize is that seeking external sources of energy is a short-term solution to a problem they can fix naturally and internally.

It’s hard to work out, plan meals, and be efficient if you have no energy. When you have several priorities pulling you in different directions, it’s difficult to force yourself to do one more thing, like work out. For many, working out sounds just like that: work! It’s another thing on your to-do list that seemingly strips you of energy that you already lack.

But while it might not feel this way right away, exercise actually gives you more energy. Exercise gets your blood circulating and muscles moving, creating happy hormones—endorphins—that boost your self-esteem and make you energetic and aware. Additionally, nourishing your body with foods that are nutrient and mineral rich is another way of boosting your energy, in a healthier, longer lasting way than with a quick shot of caffeine.

Being too tired to do what’s best for your body is a self-perpetuating cycle, so let’s break it now, together! Check out the following list of energy-boosting techniques, and pick five to start integrating into your life today. You won’t believe how amazing you will feel.

1. MOVE.

When you’re feeling drowsy, wake up your body with a little
movement! Getting your muscles engaged elevates your endorphins (your happy hormones), promotes blood flow, and decreases stress and anxiety. Try taking a power walk, performing a set of lunges or squats, doing some jumping jacks, or performing another set of movements to activate your body.

2. SIT UP STRAIGHT.

Posture not only enables you to breathe properly but as a result of better
breathing, you also can concentrate better because more
oxygen is getting to the brain. See the
Appendix
for more tips on improving your posture.

3. ELONGATE YOUR BODY AND STRETCH.

Stretching improves circulation because it helps blood flow to the muscles. Studies have shown that it also decreases blood pressure and improves artery function.

4. TAKE A BREAK FROM YOUR
COMPUTER.

Besides giving you bad posture, being on your computer for extended periods increases your exposure to electromagnetic radiation (EMR). EMR emitting from your computer creates feelings of sluggishness, eye strain, and fatigue. If you work at a computer all day, make sure that you get up and move your body a little at least once an hour, even if it’s to walk to the kitchen for a glass of water.

5. CHOOSE ENERGY-BOOSTING SNACKS.

Processed sugar found in foods such as candy and dough
nuts creates an instant energy fix but also a dip in energy shortly thereafter. Ditch those sugars in favor of natural snacks that can give your body a boost that will last throughout the day. Nuts are a good choice because they’re rich in protein and packed with antioxidants, vitamins, minerals, and omega-3 fatty acids. You can also look for foods with natural sugars and a lower glycemic index, such as berries, which are filled with nutrients and antioxidants that improve mood and promote good digestion.

6. GET 8 HOURS OF
SLEEP EACH NIGHT.

Achieving a few rapid eye movement (REM) cycles throughout a full night’s sleep has been shown to decrease stress, improve mood, and enhance alertness.

7. HAVE FUN AND LISTEN TO (AND SING) LIVELY
MUSIC.

Listening to a favorite song awakens your brain cells and gets your body in sync with a fast-pumping rhythm.

8. EXERCISE
IN THE MORNING.

Training in the morning is like waking up your body and preparing it for a day of activity. Inhaling oxygen, challenging your heart, and moving your muscles all promote endurance and energy throughout your day.

9. CONSUME COFFEE MODERATELY.

A cup of joe is not bad for you when you need a big pick-me-up; after all,
caffeine increases your memory and alertness. However, too much coffee negatively affects your sleep, stress levels, and blood pressure. Instead, try drinking green tea when you would normally drink coffee during the day. This beverage suppresses your appetite, raises your metabolism, and increases your fat oxidation.

10. HAVE A GOOD LAUGH.

Humor increases vascular blood flow and oxygenation of the blood. As a result you are more alert and creative.

11. USE
AROMATHERAPY TO INCREASE ALERTNESS.

Aromatherapy involves sensing and analyzing aromas in the reticular system of the brain stem. Smelling lavender, for example, has calming, relaxing, and balancing benefits.

12. HAVE MORE
SEX.

Sex relieves stress, helps you snooze, and increases blood flow in your body.

13. GET OFF SOCIAL MEDIA AND SOCIALIZE IN PERSON.

Socializing has a powerful effect on people’s brains and bodies. Being around people improves your mood, posture, and alertness.

14. DRINK MORE WATER.

Water moisturizes your lungs, increases your metabolism, and detoxifies your body.

15. AVOID PEOPLE WHO DRAIN YOUR ENERGY.

Negative people literally “zap” your energy from you. When someone complains or blames constantly, walk quickly in the opposite direction.

Write down your schedule and note the times when your energy levels decline. Based on that decline, pick five tips from the list above and start implementing them. Commit to performing them every day for three weeks, and pay close attention to how they impact your energy level.

Here’s a big secret for those of us who love food: You can be healthy and still eat delicious foods. People who are in great shape also love food. We all love to eat rich, flavorful foods, and we don’t want to deny ourselves the pleasure of enjoying a meal. So we don’t! It’s just that we have figured out a way to make the majority of our meals have the best-quality ingredients.

There is a difference between love and
addiction. When you love something, you are able to manage your actions; when you are addicted, you cannot. Ask yourself if you can go a night without dessert, a week without Starbucks, or a month without soda. It’s a well-known fact that sugar is addictive, yet it’s found in most of our foods. Especially watch out for
high fructose corn syrup (HFCS); it’s found in nearly everything you eat, from breads, sauces, and juices to cereals and breakfast bars. Think about those favorite foods that
you absolutely “love,” and you will most likely find this potent and addictive ingredient.

When I was overweight, I thought I loved food. It made me happy when I was sad, distracted me when I was depressed, and calmed me when I had anxiety. I was an emotional eater, a binge eater whose brain didn’t register when enough was enough! Asking me to give up cereal, ice cream, and chocolate would be like losing a close friend who had been with me through my hardest life trials.

But I realized that I wasn’t eating because I loved food; I was eating because I didn’t love myself. I would plow through a bag of chips or a box of cereal without really thinking about it because I wanted to forget whatever was going on in my life. I was in a “zombie eating routine.” Break this cycle by noticing when you find yourself eating large quantities even when you’re no longer hungry. For me, it’s usually when I’m in front of the computer or watching television late at night.

When I realized this unhealthy pattern, I ensured I didn’t have those trigger snack foods at my house, and I made a conscious effort not to grab foods when I was bored, distracted, or busy. At one point in my fitness journey I taped the phrase “Nothing Tastes Better Than Being Fit” on my wall to remind me that being healthy was a choice. I needed the reminder of how much happier I would be to feel confident about my health than if I succumbed to another craving. It’s not that I was living in a perpetually hungry state; it was about being aware of the difference between a craving and actual hunger. Ultimately, my love for myself became stronger than my love for food.

So, if you find yourself eating without thinking, stop, put the food down, and find a quick distraction. For instance, I have taken the food, thrown it in the trash (making sure it was surely inedible), and then called a friend, gone for a walk, or focused on a creative project. It isn’t easy to find a substitute that offers the same instant
satisfaction as that snack, but in the process of overcoming your food addiction, you will find discipline, determination, and drive. So it’s okay to love food. Just love your
health more.

Start by being more mindful of your eating habits. How often are you eating because you are hungry, versus eating because there is food in front of you? Loving food means that you should actively enjoy every bite that you take. Do not change your diet drastically in the beginning; just cut your consumption in half. For example, instead of eating a full cheeseburger, just eat half. Chew slowly, enjoy each mouthful, and think about how you feel after each bite. You’ll be surprised at what a difference it makes!