How To Stay Fit: 4 Golden Rules!
I have always dreamed of having a fit body. Like many people, getting there was not so easy. I’ll admit, exercise to me seemed like a chore! Let’s face it, who wants to go into a sweaty gym and work out. However, all that changed after my third child. It was no longer a choice, the weight was just not coming off! I realized then and there that it was time to take action. Once I made that decision, I tried everything from DVD workouts, classes, to jogging outdoors. Yes, I even signed up to the gym!
For the first year or so, I saw some results, but it was not the transformation I was seeking. I heard about all the diets, fasting and detoxing, but none of these seemed to last a long period of time. I wanted a solution that would allow me to enjoy life, while staying fit. It’s no surprise that 45 Million Americans go on a Diet each year! Losing weight has become such a challenge for our society, that it’s typically the #1 New Year’s Resolution! It wasn’t until I discovered these 4 Golden Rules, that I was finally able to get the body I desired!
Fit Rule #1: The 20 Minute Delay
The first thing I learned became a game changer. It was not a new diet or workout…but knowledge! Here is the 1st golden rule…it takes 20 minutes for our brain to get the signal once we start eating. Apparently there is a delay between the first bite we take and actually feeling full. This means that if we eat slowly versus eating more, we can feel satisfied. Weight gain often occurs when we ignore these signals and over eat! The saying that “you have to finish everything on your plate” was now turned upside down.
Here is the best example of the 20 minute delay. We all experienced sitting at a restaurant waiting for our food, with drinks and bread at the table. By the time our entree comes out most of us feel full. While waiting for the big meal, our brain has already received the signal that we ate. Once I realized this, I stopped over eating and began to eat slowly. This simple change in my eating habit made a huge difference on my body and looking fit. I no longer felt bloated after every meal.
Fit Rule #2: Timing of Water
The second thing I learned was just as valuable. As a matter of fact, it is so easy to implement that I have been practicing it for over 15 years. The 2nd golden rule involves drinking Water! But before you say everyone knows that, here’s the catch! It makes a huge difference when we drink it. Studies show that drinking water 30 minutes before each meal is the secret to maintaining a fit and healthy body. Those who participated in this study showed an average weight loss of 9.48 pounds in 12 weeks, by drinking 16 ounces before each meal.
Drinking water before we eat gives our brain a sense of fullness. Once I incorporated this into my daily routine, it not only helped me avoid overeating but it also seemed to boost my energy. In addition, it was so easy to maintain that it quickly became a way of life. This small adjustment was profound in helping me achieve a fit body.
Fit Rule #3: Controlling Portions
I was first introduced to this rule by the fitness program Beach Body. Their 21 Day Fix taught me the concept of portion control, which became my 3rd golden rule. The idea was simple…. you can eat the typical foods you love, as long as they fit into a colored container. Each food group was assigned its own color and size. As you can imagine, the yellow carbs container was significantly smaller that the green vegetable one. Once your containers were full, there was no seconds!
These plastic cups were a great way for me to monitor my portions for each food group. But over time I wanted to simply the process. I quickly realized that all these containers were equivalent to a small salad plate. I began to use that as my guide for portions and the results were profound! This simple swap of plates, from a dinner plate to salad plates helped me literally reshape my body and stay fit! Since we were taught from a young age to finish all our food, we subconsciously carried this habit into adulthood. Therefore, controlling portion sizes is the key to prevent overeating. Over time our body gets used to eating less and feeling full.
The question remains, what happens when we go out. Since most restaurants serve large portions, I always opt to share the meal or take half of it to go. At first it might be tempting to eat everything on your plate, but over time it will become easier to have the waiter box the rest.
Fit Rule #4: The Right Fitness
Working out was always a struggle for me. I simply hated the thought of it! But once I found the type of exercise that I enjoyed, the whole concept changed. My 4th golden rule was finding the right kind of fitness. Once I discovered dance, exercising was no longer a chore. I now work out 6 days a week, taking dance classes and going to the gym. Not only do I enjoy what I am doing, but I am finally proud of my body.
So how did I change my mindset about exercising? The answer involves 2-Steps. The first one was trying different exercises. Some people enjoy walking, jogging or riding their bike. Others find the gym a social place to work out. For me, that first dance class made the difference. From that moment on, I was hooked! I was so determined to get better, that in the process I became more fit. In addition, the endorphins released from working out made me happy! The second step was commitment! Once I found right activity, I began making it a part of my schedule. I actually created a time slot to include it in my weekly routine. They say it takes 21 Days to form a new habit. Staying committed to working out, despite the initial ups and downs, allowed it to become part of my lifestyle.
In Summary
- It takes 20 Minutes for our brain to receive the “signal” once we start eating. So eat slowly to order to feel satisfied.
- Drink a glass of water before each meal. This will give you the “perception” that you are already full.
- Choose your portions wisely. Swap plate sizes at home and ask for half portions, or take half of it to go when eating out. Remember, you don’t have to finish everything on your plate!
- Find the type of fitness or sport that you enjoy and sign up! We are all capable to committing to the things we love. Once you find it, then schedule it into your weekly activities. And remember, it takes at least 21 days to form a new habit, so stay consistent!
