Healthy Eating Without a Diet

This is not a diet. At least not in the typical form of a diet. These are lifestyle choices I have found to keep me feeling my best. There are still times when I just feel uncomfortable in my own skin – we’ve all been there, right? I generally eat really healthy, but then one treat turns into two, which turns into gimme all the sweets all day every day. It’s like my body has a three day grace period. After three days of eating poorly, my body rebels. Breakouts, mental fatigue, and the most annoying extra pounds. Those are the times I go back to the basics of this list and use it to reset and recharge my system.

I hate following a traditional diet. I have tried everything from the Atkins craze days to the obscure “Saltine Cracker” diet (yes that one was as terrible as it sounds). But my life is not conducive to following a meal plan. Some people thrive on the structure of a diet, but I found that following a diet fostered a very unhealthy relationship with food for me. I became obsessively focused on foods and timing and calories. But, like everything else in life, I’ve learned that balance is key. 

So here are eight ways to reset, recharge, and shed some annoying extra pounds WITHOUT following a meal plan. 

Why it works? Because the focus is on first filling up on the good-for-you stuff, educating yourself to make smart choices, and setting a realistic pattern.

1. Figure out your weakness. 

Is it sugar intake? Portion control? Mindless eating? Are you finding you use food to appease emotions? Or maybe it’s a combination of a few things. 

True confession – I used to be an emotional eater. I learned to tell myself that if I keep eating and I’ll still have my problem but PLUS I’ll feel awful and annoyed, sooooo why not stop before that happens. 

Being aware of what your weakness is allows you to address it and identify what you may need help with from your support person. It also is great to keep in mind as you choose and prep your meals.

2. Increase your water intake. 

There is a reason why we are told to drink more water…our bodies need it for peak functioning! Plus, you’re hunger signals won’t be confused thinking you’re hungry when you’re actually just thirsty. Get ahead by drinking regularly throughout the day to reach your goal ounces. 

3. Eat veggies with every meal…and eat them first!

Every. Single. Meal. 

If you go for seconds, get seconds of the veggies too! Creative ways to make this happen…

• Keep chopped veggies in the fridge ready to grab for snack time
• Add spinach or broccoli to your morning egg scramble
• Top a salad with a fried egg for breakfast
• Throw some veggies in a smoothie…kale, spinach, and cucumber all work great!
• Add a salad to your lunch
• Load up your sandwich or wrap with extra veggies. 

If you absolutely cannot add that veggie into that meal, just make sure you sneak it in somewhere else during the day.

4. When it comes to snacks – consider over 9 grams of sugar is a dessert, but question 6 grams and over.

It may surprise you how much sugar is in “healthy” snacks like some yogurts, protein bars, cereal and cereal bars. How many times is it reasonable to have dessert? When you follow this principle, you may realize you’re having way more desserts every day than what you thought. Delightful? Or sabotage? There is one exception…

5. Eat real whole fruit every day.

Not in the form of juice or dehydrated fruit, but a sweet juicy thing you bite into and  savor for a few moments. I plan to have mine after my lunch and dinner, when I’m usually craving something sweet already. 

6. Try to be consistent with what you have at one (or two!) meal(s). 

For example, lunch is almost always a salad topped with a protein, extra veggies, and a fat (avocado, nuts, or olive oil). Breakfast is either oats or a veggie and egg scramble. But dinner – that’s when the hubs and I like to experiment with different foods. By keeping our other meals consistent, we have leeway at dinner to not be so strict. We always try to keep things in the healthy zone, but are not overly concerned about calories, etc. 

7. Slow. Down.

Instead of mindlessly rushing through a meal, take your time, enjoy your food. This allows you to observe when you are comfortable full and satisfied. 

8. Appreciate your body. 

Evaluate your expectations and toss out anything overly critical and unrealistic. We all do not and should not look the same, that’s the beauty of people. Food should make you feel good, not bloated and sluggish.

So there you have it!

With the exception of number 8 which will be a lifetime of mental conditioning, the first 7 can become pretty natural after a quick reprogramming of your behavior and thinking. The focus is not on depriving yourself of things, but of nourishing it with the good first. To be honest, we are all in such a rush and busy with so many other things, that much of our eating behavior switches to autopilot. The key is becoming aware of what we are eating, why we are eating, and of course when we are eating. 

Try it for two weeks and see how your body will thank you!