How to Start a Healthy Lifestyle? | My Top Diet & Nutrition Tips

A big component to a lifestyle change is your diet, but it’s probably not the type of “diet” that you are thinking about. When people think of the word “diet”, they often think of “fad diet”, which is a temporary change in the foods a person eats in order to lose weight or improve health. As much as these “fad diets” promise fast results, these results are not sustainable in the long term. This is because, in order to have sustained results a person must stick with the particular “fad diet” long term. The issue with fad diets is they are not sustainable long term, as they promote large amounts of restriction and dramatic changes to dietary patterns. No wonder why 95% of people fail their diet!

631c959705f34df837e20df000e6e7e6.jpgLooking at different animal species around us, each animal eats a certain type of staple “diet”, or the foods that an animal eats on a regular basis. This definition should be the definition that people refer to when thinking about their “diet”. A diet consists of the foods you eat day in and day out, and in order to have sustained weight loss, or to live a healthy lifestyle, we must make small adaptations to the foods we regularly consume, and implement these changes for the rest of our lives. Whether you goal is weight loss, or improving your health overall, the key is to make changes that you can actually live with! Implementing a series of small changes that you hardly notice over time is the best thing you can do, as these small changes will add up to make large differences in time.

Without further ado, here are five small dietary changes you can make that will add up to make a HUGE DIFFERENCE in your health and fitness progress:

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This is one of the easiest diet swaps you can make! Did you know that ONE can of Coca Cola has 39 grams of sugar in it? When you weigh this out, it equates to almost 1/4 cup of sugar! This causes your body to not know what to do with all of the excess sugar, so your body stores the sugar as FAT, minimizing your health/fitness progress.

What I recommend is that you train your taste buds to enjoy WATER. Invest in a reusable water bottle and carry this around with you everywhere to avoid purchasing other types of drinks. The same rules apply to fancy coffees and lattes, opt in for black coffee, or swap your usual morning drink for a green tea. Green tea is great because not only does it hydrate you, but it helps to increase your metabolism throughout the day.

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After waking in the morning, we often feel hungry and ready for breakfast, however, often this sensation of hunger is actually your body trying to tell you that you are thirsty! The FIRST thing I do when I wake up is drink a large glass of water to rehydrate my body after a good night’s sleep. Further, throughout the day, we often snack on foods between meals because we think we are hungry, when, in fact, we are thirsty! I would encourage you to try and drink a glass of water instead of reaching for a snack, especially if you find yourself feeling hungry between meals.

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For me personally, this was my biggest weight loss challenge, as I enjoyed eating a bowl of chips, or indulging in chocolate while I watched an episode of Vampire Diaries on Netflix before bed. This late night snacking often hinders your fitness/weight loss/healthy lifestyle progress because if you eat before bed, you do not have any time to “burn off” this food, like you would throughout the day. Further, late night snacking makes it more difficult to sleep because all of your digestive processes are activated. My general rule of thumb is to stop eating after 7pm or 8pm, to allow my body to digest the food from dinner and truly have a period of “fasting” while I sleep. I attribute a large portion of my progress to implementing this one small rule. If you find yourself craving food at night, I’d recommend having a decaffeinated tea, such as peppermint tea, because it will help to soothe your stomach and aid in digestion.

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If you can find healthy food swaps that you actually enjoy eating, you have already won half of the battle. Eating food is a ritual in most cultures, and being able to indulge in delicious and healthy foods is one of my favourite things to do. Rather than trying to restrict yourself, seek to find healthier options that bring out the same excitement as your typical favourite foods do. To find fun recipes, I recommend you check out Pinterest and create your own Recipe Board that you can pin all of the recipes you have “tried”, “tasted” and “enjoyed”. This will allow you to create a space for delicious recipes, so that you have them on hand at all times. To view my Pinterest Recipe board, click here!

supermarket-layout.jpgAnother way to replace your unhealthy food options with healthy options is to simply stop buying unhealthy foods. In my personal experience, if there are chips in the house I will 100% eat the entire bag within the span of a few days. Therefore, to avoid the temptation of eating chips, I simply do not purchase them. When you go grocery shopping, avoid the temptation of purchasing these foods by only shopping around the outside of the store, where all of the fresh and perishable foods are located. Do not go down the middle aisles, because all of the packaged, processed and non-perishable foods are contained down these middle aisles. Purchasing unhealthy foods and having them in your environment will only set you up for failure and disappointment in yourself when you “binge” on them. Rather than get upset with myself for eating unhealthy foods, I only purchase these foods when I have the intention that I will allow myself to indulge and enjoy these foods.

On the other side of the coin, purchase lots of fresh, delicious and healthy foods and be sure to keep your fridge and cupboards well stocked. Coming home to a kitchen full of healthy options will force you to eat healthier options!

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Failing-To-Plan-Is-Planning-To-Fail-Planning-A-Season-Plan-As-A-Soccer-Coach.pngEvery Sunday, I plan my meals for the week so that I know exactly what I am eating. To avoid the temptation of purchasing my lunches at work, or ordering take-out on the way home, I simply plan ahead for my meals and I always pack my lunches. It is also a good idea to make extras so that you can freeze them for times when you cannot go to the grocery store, or are in a rush to pack your lunch. Having healthy food ready at all times and stockpiled in your house, will make it easier to choose a healthy option.

Those are my healthy diet and nutrition tips to help you kickstart your lifestyle journey and set you up for success! Leave me a comment below if there are any dietary changes YOU have made that have helped you with your progress. Please check out my YouTube video (and subscribe to my channel) to see my video on this topic!

Have a lovely FRIDAY!

Heather

 

 

 

What Should I Take to the Gym? | What’s In My Gym Bag?!

Since I started my fitness journey, I have accumulated some fitness equipment that I can’t live without! In today’s post, I will give you the rundown of my favourite equipment I take with me to the gym. For a visual, you can watch my “What’s in my Gym Bag” video on my YouTube channel (and Subscribe of course 😉), or check it out below!

  1. Workout Plan (check out my FREE workout log here)
  2. Gym Bag
  3. Clothing
    • Sports Bra (& underwear)
    • T-shirt
    • Leggings
    • Shoes (Lifting shoes or running shoes depending on activity)
    • Socks
  4. Water & Supplements
    • Blender Bottle (240 ml & 700 ml)
    • Pre-Workout (only take when needed)
    • Branched Chain Amino Acids (BCAAs) (for heavy lifting days to help with muscle recovery)
    • Protein Powder (post-workout)
  5. Smaller Gym Kit
    • Booty Bands
    • Ankle Straps
    • Gloves
  6. Electronics
    • Headphones
    • iPhone
  7. Gym Membership Tag
  8. Miscellaneous 
    • Extra headphones
    • Hair ties/headbands
    • Extra pair of socks
    • Feminine hygiene products

What are your workout essentials? Are there any products that you can’t live without? Shoot me a comment below, I would love to hear from you!

Have a fabulous day

xoxo,

Heather 💕

How I Overcame Anxiety and Started Working Out: The 5 Lessons I Learned 💕

woman looking at sunsetDealing with anxiety has been my greatest challenge in life, as it prevents me from doing many of the activities I enjoy. It’s always there, in the background, stopping me from getting out the door, trying new activities and even driving. At my lowest point, I quit my favourite sport (softball), stopped exercising because I was too nervous to go to the gym, and I didn’t leave my house for two weeks. Getting help for my anxiety was the BEST decision I could have made for myself. It took the help of a school counsellor that connected me with resources to get myself out the door and prevent anxiety from controlling my life.

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Photo credit: https://www.wlu.ca/life-at-laurier/services-for-students/wellness.html

My counsellor recommended I try a program offered through my school’s Athletics Complex called, “I Move My Mood”. Within the program, I was paired with a ‘buddy’ who would meet with me twice per week, and we would exercise together. The girl I was paired with was very nice and confident in the gym. She showed me how to do a bunch of exercises and helped to correct my form (which was one of my biggest barriers to going to the gym). It was through this program that I realized that people weren’t judging me for having the wrong form, or not knowing what I was doing.

After completing the program, I was determined to continue exercising, however I was still terrified to set foot in the gym by myself. A year of trial and error later, I now find myself a regular gym-goer and have overcome the barriers that used to prevent me from going. To overcome my anxiety and begin working out, I will share the 5 main lessons I learned, so you too can overcome anxiety and start exercising.

Lesson #1: Find a buddy or someone to keep you accountable

casual cheerful daylight friendsSocial support is no joke. As humans, there is something about the social environment that helps motivate us, keeps us accountable, and makes us feel connected. Throughout my struggles with anxiety, I often find that I socially isolate myself and feel disconnected. Finding one person to encourage and motivate me really helped to get myself out of the house – as my buddy was counting on me. Having someone to talk to also helped me feel that I was socially connected with the world, which helped reduce feelings of loneliness and depression. After the program ended, I found a new buddy to help me feel confident and maintain my accountability (you can check out her blog here).

Lesson #2: Take Baby steps

beach water steps sand

Celebrate the little accomplishments you make. Maybe getting up and out of bed is the furthest you got today – but that is still a step in the right direction! After the commencement of the program, I still wasn’t 100% confident to go to the gym alone, so I started walking with my mom. Thirty-minute walks turned into 45-minute walks, and I found that an activity as simple as walking made me feel so much better mentally. This then motivated me to start exercising at the gym with my new buddy. Then exercising with my buddy increased my confidence and I began going to the gym alone.

The first time I went to the gym alone was a huge accomplishment for me, as I actually got in the car and drove there! The pride I felt from overcoming this barrier translated to other aspects of my life – as I now don’t feel as anxious driving places. To make myself feel comfortable at the gym, I came prepared with a basic exercise plan that had exercises I was comfortable doing. As I felt more confident in the gym, I decided to try new exercises – the ones I wanted to try for curiosity and for fun! As I continued to try new things, I learned what did and did not work for me. This has lead me to today, where I find myself looking forward to my workouts because I have found exercises that make me feel strong and confident.

Lesson #3: Do the activities you actually enjoy!

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I tried synchronized swimming this year, I met a lot of great people and had so much fun!

Don’t do the exercises or the workouts you think you should do, do the activities you actually enjoy doing! If you love walking – do it! Any change you make to your current routine will make a difference. Working out and getting healthy doesn’t need to be done at the gym – you can get active playing sports, running or exercising at home. If you pick an activity you love, chances are you will not dread doing it, and you will actually be more motivated to stick with it. Do activities that excite you and fill your soul.

This past year, I decided to give synchronized swimming a try, and I joined my school’s novice synchronized swimming team. Not only did I get to participate in swimming (one of my favourite activities), I also got to meet other girls that had similar interests! I had to opportunity to travel with the team to two competitions, and we came in 4th place for our routine at one of the competitions. Not only did I get the physical benefit from swimming, I also branched out and made some awesome social connections, which improved my mood and my confidence.

Lesson #4: Set a goal and track your progress

A goal without a plan is simply a dream. To turn your physical activity goals into reality, it is important that you set goals, come up with a game-plan and track your progress. (For some tips on goal setting, check out my article on Goal Setting here). For me, my goal began small – to exercise twice per week, whether it be going for a walk, going to the gym (with my buddy), or going on a bike ride. I tracked my progress using The Calendar Method. Looking back at each month and seeing that I had exercised twice per week really encouraged me to continue. As I succeeded with my goal and became more confident in going to the gym alone, I eventually changed it to exercising at the gym twice per week, and I began a strength training program. To track my progress, I weighed myself, took progress photos and recorded my reps and sets of each exercise. Even though my body didn’t change based on my weight, I noticed that my progress photos began to look more muscular and the weight of my exercises increased. In the months where I saw very small changes, I tweaked my plan and began focusing on my nutrition to see further progress. Seeing these subtle changes motivated me to continue. (For FREE monthly calendars to track your fitness progress, you can also check them out here)!

Lesson #5: Don’t be so critical on yourself.

self-loveIt’s important to know that your while you are on your fitness journey, you are going to mess up. You will do an exercise or two with improper form, and there will be days where you feel unmotivated. Instead of being critical on yourself, think about what you would tell your best friend if they were in your situation. When you fail, rather than judge yourself, evaluate yourself. Figure out what when ‘wrong’ and come up with a new game plan. Treat yourself with kindness and support yourself as if you were your own best friend.

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Feeling gym-confident 💕

Today, I am still making changes to my exercise plan and am still coming up with new activities or exercises that I enjoy doing. Anxiety is hard to deal with, but sometimes just getting yourself out the door is the smallest, yet most life-changing step you can make. I hope these 5 lessons help to motivate you to begin your own fitness journey. I’d love to hear any additional tips you use to overcoming mental health struggles in the comments below.

I hope you have a lovely day!

xoxo,

Heather 💕

how i overcame

5 Things I Learned From a 5-Day Cleanse

I have always been the type of person that is interested in healthy living and is always looking for something new to try. Over the course of my life, I have tried countless diets, workout routines, lifestyle changes and have done a few “revamps” when I get bored of what I am doing. Typically, the diets fade, the lifestyle change slows and I find myself living in a new reality – slightly changed by the new information I have learned, but still unable to kick my hardest habits to the curb, such as binging on a late night bowl of chips, or eating too many leftover Christmas chocolates.

This year, I was beaming with excitement after a close friend mentioned she was taking part in a 5-day detox of healthy eating – the Tone it Up 5-Day Detox.

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Curious about what she was doing, I asked her to explain this “detox” to me. Essentially, it was a 5-day, super healthy, vegan eating challenge that required intense meal-prepping. Just the thing I needed! I had just finished my Christmas holidays in Florida, where I ate my entire body weight in chocolate and spent most of my days lounging by the pool. I told my friend that I would be willing to participate in the detox with her and we both agreed to start on January 2nd.

Once January 2nd rolled around, we both went grocery shopping and stocked up on the following items (I already had many of the ingredients the plan had outlined):

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Beet and Carrot Salad

  • Carrotts
  • Red Beets
  • Spinach
  • Romaine Lettuce
  • Fresh Ginger
  • Broccoli
  • Bananas
  • Tofu
  • Red Lentils

After shopping, we made it back to her house and meal-prepped a lovely Lentil and Carrot soup, some Banana Coconut Chocolate “Cookies” and a shredded Beet and Carrot Salad. This would be some of our food for the week. That evening we ate some soup, which was surprisingly delicious (and filling) and we tried the Banana “cookies” which I was not so fond of. After we finished hanging out, I took my portions of the meal prep home and spent the rest of the week indulging in these plant-based foods.

 

 

I didn’t follow the meal plan exactly, but I was proud that I was able to stick it out and make it until the end. Most of my morning breakfasts consisted of “Protein pancakes” that wouldn’t cook (made from banana, flax seed and protein powder). I found that putting the batter in a mug and cooking it in the microwave created the best result – a morning mug cake! For lunch, I made lots of lettuce wraps with hummus and vegetables (beet and carrot salad and cabbage). I also made some delicious salads with spinach, hemp seeds, some tofu and an apple cider vinegar dressing. For dinner, I ate the soup we meal prepped, which was absolutely delicious. What shocked me the most about this five-day challenge was that I was not starving! Since I had the right combination of protein and healthy fats and the food I prepped was actually decent tasting, I was able to keep satisfied. Other than a bit of bloating after eating cabbage for the first time in forever, I felt great. My brain fog that I typically experience had lifted. I didn’t wake up with a headache for once, and I didn’t have to stress about what to eat at all!

I still had some temptations such as chips in the house (I ate some one day) and eating tofu (I am not sure if it was “allowed” for the detox or not), and I ended the detox one meal early, but having ‘perfect’ results is hard for anyone to do. Looking at my major accomplishments, I was able to actually eat vegan for five straight days, which has always been a goal of mine. I also filled half of my plate with vegetables for most meals, which helped me eat smaller portions and made me feel full. I didn’t eat any takeout for the five days, which is a good accomplishment (and a money saver). I also swapped my typical black tea with honey and soy milk for plain green tea with no sugar! This was a huge accomplishment because I typically cannot survive the day without one (or two) black teas (which usually upsets my stomach by noon).

After finishing the five days strong, I have come out of this experience with a new perspective of healthy eating and have learned some new things to incorporate into my life.

  1. Meal prep is KEY
    I would not have survived the five days without the intense meal prep that my friend and I did. This was eye-opening because I realized that it is not fair to expect yourself to make rational decisions around food in a hungry state. I mean, think about it! When you’re in a hungry mood, you probably can’t think straight because your blood sugar is low, causing you to reach for the bad foods around you. If the food is already prepared and in front of you, you don’t have to give eating much thought! If you actually meal prep, chances are you probably won’t even get to that hungry of a state in the first place.
  2. Eat your vegetables with SOMETHING
    I was so surprised at how filling the vegetables in the salads and soups were! In the past, “healthy eating” to me meant eating a salad with as many vegetables in it as possible. I have learned the importance of combining vegetables with healthy sources of fats and protein to keep myself fuller for longer.
  3. Vegetables can help fill you up!
    In a typical meal before the cleanse, I would fill half of my plate with protein, just over a quarter with carbs (like rice) and the remainder with a salad. Since half of my plate was vegetables for this cleanse, I actually found it so surprising that I was too full to finish some meals. I will now strive to fill HALF of my lunch and dinner plates with the vegetables that I like.
  4. Vegan does not mean expensive
    The total cost for the week of meals was around $20, but I did not even finish all of the fresh vegetables that I bought! Lentils, beans, peas and spinach are all healthy sources of nutrients that do not cost a lot of money.
  5. Don’t let perfect be the enemy of good.
    To this point in my life, I cannot recall a single diet, cleanse or major “lifestyle
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Vegan Chili

change” that I have been able to successfully finish or sustain indefinitely. I mean technically, since I deviated from the plan and ate chips, I still haven’t! I am confident that I am not alone in this. Instead of focusing on perfect (nobody’s perfect), I choose to view this as a positive and successful experience. Now that I have made it through five days of being vegan and eating more vegetables, I am sure that I will revert back to some of my old habits, but I have a greater sense of accomplishment and confidence that wasn’t there before. I have learned that goal setting, whether it works or not, is such a great thing because it allows you to learn more about yourself and challenge yourself to try new things. In fact, this cleanse has already motivated me to meal prep for my next week of meals (vegan sweet potato chili and healthy cookies), and it has ignited the flame that I needed to write this blog post.

If you’re looking for something new to try, I would encourage you to do this five day challenge. They even have meal options for people who are non-vegan, gluten free and vegetarian. Overall, this has been a positive experience and I have learned a lot!

Hope you all have a great start to 2018.

xoxo,

Heather

 

My Bucketlist!

As 2017 is just around the corner, I have been reflecting over my year and thinking of all the things that I still want to do in my life. Time keeps moving forward and I’ve learned that it’s important to not dwell on the past, but live in the present moment. With all of this in mind, I have high hopes that 2017 will be a year jam packed with blogging, adventure and goal achievement!

Here are my top goals for 2017:

  • Get into a Masters Program (Masters of Kinesiology) with a professor that I click with
  • Launch the Vitality Project and really dive in/focus on my blog
  • Commit to a stricter gym routine to help build more muscle (start with 2x per week and move to 3x per week)
  • Try new activities – sign up for more community classes/attend community events (1 per month)
  • Continue to push through school and work hard! School has been going surprisingly amazing this year, so I hope to keep it up as I move into my final semesters of undergrad!
  • Take up more Yoga to help my work on my flexibility and stress management (do one yoga video each night)
  • Become a Certified Strength and Conditioning Coach/Personal Trainer (CSEP-CPT)
  • Travel somewhere! I would like to book a trip with some friends to celebrate my graduation
  • Be HAPPY🙂 I want to emphasize this point the most! Ultimately I want to have a great year!

What are your goals for 2017?

Hope you are having a lovely week!

xoxo,

Heatherly 💕

My Bucket List! 💕

As 2017 is just around the corner, I have been reflecting over my year and thinking of all the things that I still want to do in my life. Time keeps moving forward and I’ve learned that it’s important to not dwell on the past, but live in the present moment. With all of this in mind, I have high hopes that 2017 will be a year jam packed with blogging, adventure and goal achievement!

Here are my top goals for 2017:

  • Get into a Masters Program (Masters of Kinesiology) with a professor that I click with
  • Launch the Vitality Project and really dive in/focus on my blog
  • Commit to a stricter gym routine to help build more muscle (start with 2x per week and move to 3x per week)
  • Try new activities – sign up for more community classes/attend community events (1 per month)
  • Continue to push through school and work hard! School has been going surprisingly amazing this year, so I hope to keep it up as I move into my final semesters of undergrad!
  • Take up more Yoga to help my work on my flexibility and stress management (do one yoga video each night)
  • Become a Certified Strength and Conditioning Coach/Personal Trainer (CSEP-CPT)
  • Travel somewhere! I would like to book a trip with some friends to celebrate my graduation
  • Be HAPPY 🙂 I want to emphasize this point the most! Ultimately I want to have a great year!

What are your goals for 2017?

Hope you are having a lovely week!

xoxo,

Heatherly 💕

Booty Gains | Super Speedy Lower Body Workout! 💕

Hello Everyone!

Here’s a time lapse of a super quick workout I did the other night. Working out at home doesn’t have to be over-complicated. Any physical activity will move your body in the right direction!

The exercises I did:

  • Marching on the spot
  • Leg swings to open up the hips & warm-up
  • Jogging on the spot
  • Squats
  • Sumo squats
  • Lunges
  • Calf raises (10 on each step)
  • Kick-backs
  • Hip abduction

Enjoy!

xoxo,

Heatherly  💕

3 Steps to Weight-Loss: The Substitution or Solution Method 💕

Weight loss sure isn’t easy! If you’re anything like me, you’ve tried countless diet plans, exercise regimens and lifestyle hacks but never had much success. It took me this long to realize that the truth is, if you want to be fit and if you want to lose weight, you have to adapt your daily lifestyle to meet those desires. For me, the Substitution or Solution Method helped me adapt my lifestyle in small ways and guaranteed that I would be successful with my weight-loss. I will never go back to my old habits. Keep reading if you want to know how I did it!

THE SUBSTITUTION OR SOLUTION METHOD

1. Record EVERYTHING you eat for an entire week.

Before you begin making lifestyle changes, you need to know where you are starting from. Record absolutely EVERYTHING you eat for an entire week – don’t forget to include the stuff you drink (yes… even that Starbucks laté you ordered on Monday morning). This weekly food log will allow you to identify your eating habits and truly understand which areas of your lifestyle need improvement.

2. Analyze

Now that you have a detailed picture of the foods you consume, look for patterns. Go through all of the foods you ate and identify:

a) The unhealthy foods you typically eat

Note the unhealthy foods you tend to gravitate towards. Personally, my greatest weakness is CHIPS! Also note the healthy foods you enjoy, so you can BUY MORE of them!

b) The time of day that you eat certain foods.

Do you skip breakfast? Do you eat all of your unhealthy foods at night? For me, I typically ate super healthy in the morning, but fell off the bandwagon when I got home from school/work – it was at this time that I would BINGE on whatever was in sight.

c) Identify your pitfalls

No, you are not perfect. Nobody is. Identify the times you are most vulnerable to eat the unhealthy foods you love. Look for cues in your environment that might trigger unhealthy eating. Perhaps when you have certain unhealthy foods in the house, you simply can’t resist eating them (believe me honey, when there’s chips in my house they’re ALL I CAN THINK ABOUT). Really dig deep and try to figure out WHY you eat the foods that you do. Do you eat when you’re bored? Do you have a specific night routine? Are you even hungry when you’re eating these unhealthy foods?
For me, I would binge eat when I got home because I was STARVING! There was a 3 – 4 hour gap between the time I ate lunch and the time I got home… no wonder why I was so hungry!

3. Find a substitution or solution

In order to change your body, YOU HAVE TO CHANGE YOUR LIFESTYLE. You can’t expect your body to change if you are still following the same daily habits. This is where the Substitution or Solution Method comes into play!
As we have identified the unhealthy foods we love and some of the reasons behind why we eat them, we have TWO options to habit change:

  1. Find a SUBSTITUTION to the unhealthy foods we love

    No… I don’t mean substituting your nightly bowl of chips for a salad… I mean finding a HEALTHIER alternative, THAT YOU CAN LIVE WITH. I know for a fact that if I tried to substitute my nightly bowl of chips with something like a salad, I wouldn’t even last a day! For me, substituting my nightly bowl of chips for popcorn worked wonders! I was equally as satisfied, and managed to save myself the extra calories right before bed . I also started eating baked potatoes (I cooked them on the “baked potato” setting on the microwave) when I got home from school to fulfill my starchy cravings.
    If you’re the type of person that needs a snack while watching TV, I would recommend substituting a BOWL instead of eating from the package. Since I am addicted to chips, I noticed that I hate a HECK of a lot less of them when I stopped eating from the chip bag and served myself a portion in a bowl.

  2. Find a SOLUTION to the “problem”

    Sometimes our unhealthy habits are embedded deep within our daily routines and habits. The only way to break them is to change them – come up with a solution. Again, like I said before with substitutions, your solution HAS TO BE SOMETHING YOU CAN LIVE WITH. Deciding to work out at the gym every day for an hour is not a sustainable solution to combat your unhealthy eating habits… Depending on your personal preferences, something like walking twice a week might be an awesome solution to burn some extra calories. Don’t strive for perfection and only commit to a solution that is realistic for you – no matter how small! Any change you make will be a benefit.My solution to binge eating when I would come home was to eat a snack at the end of the day, before I drove home. I would ensure that I would pack a healthier snack for the end of the day, and since I didn’t have access to my cupboard yet, eating healthy was really was my only option.A final solution that helped me stop binge eating was removing myself from the situation. When I would get home and would feel tempted to binge, I would take an apple or some other healthy snack and GET THE HECK OUT OF THERE! I would go for a quick walk around the block, eat my apple and come home with a clear mindset.
    Another solution to binge eating could be to stop buying your trigger foods – in my case, a house without chips is probably one of the best solutions that I have come up with!Another solution could be parking at the back of the parking lot and walking the extra distance each time you go out. IT’S SO EASY TO DO THIS! Yes it’s a very small thing… but honestly, it’s the little things that add up to make the largest difference (look up the term “Marginal Gains” if you’re interested in this).

That’s it, that’s all! Hopefully you enjoyed this rather lengthy explanation of the Substitution or Solution Method. It’s not rocket science; however, it does take some dedication. It’s our daily habits that make us who we are. The only way to truly achieve life-sustaining weight-loss is to change what you do on a daily basis – TO WORK ON YOU! I am 100% confident that you can do this!

Have a lovely day and feel free to shoot me a comment if you have any questions!

💕 Heatherly

Ps. Here’s a photo of my personal weight-loss progress:
The photo on the right was taken in March 2012, when I was at my highest weight. It really wasn’t until last year that I started cleaning up my lifestyle and habits. Funny that I still have the outfit that I wore in the original photo.

before