If you say yes to any of these you need to re-think what being healthy and being fit for life really means to you:
1. Do you not go out to eat with friends and family because you are afraid there won't be any options for you (or you've checked the menu prior and know there aren't any)? I did this for about a good year it was mostly the year I was competing after my comp then going into my second comp it just became so difficult all I ever thought to myself was "is this the life they live? will it always be this way? will I ever be normal?" I knew there had to be a better way of life to make it work. The #1 thing that helped me overcome this is there is ALWAYS options no one shoves food down your throat it's very easy to say no to the bread basket if you CHOOSE not to eat it and it's very easy to order a substitute meal all restaurants always accommodate so don't blame that there wasn't anything for you on the menu as to why you ate crap.
2. Do you carry a Tupperware with a full on meal in your bag or car anytime you go somewhere because your so afraid you will be left hungry or no options to food for you 'diet'? I never really carried Tupperware with me at all times BUT I did always pack my lunch and I was too scared to eat out what I learned in the process was ITS OK TO BE LEFT A LITTLE HUNGRY YOU WONT DIE! I was afraid of hunger to me I thought if I was hungry I would for sure eat a bad meal because I was starving but I practiced patience with myself and fast forward 2 years later being left hungry never hurt me. I never died from it either. I'll eat a meal when I get to it period no need to carry a huge lunch pale.
3. Do you train more than 2 hours per day thinking it will get you results sooner? First I would like to say that I truly do love cardio I like my mind wondering off thinking about all kinds of things, some of my best thoughts come when I'm doing cardio the slow and steady kind but for a year a half even if I was too tired to do cardio I made myself because I just thought I had to and I thought it was the only way I could maintain my look and that is NOT HEALTHY why? because if your body is exhausted than listen to it, trust me you will know the difference between being body tired or being damn lazy. For a good year and half I did cardio in the morning ~45min then at night I weight trained followed by ~30min more cardio I lived in the gym. I researched and researched and finally agreed that this was not good for me because some of my symptoms were; loss of sleep, hard staying asleep, waking up in the middle of the night, always cold, loss of sexual desire, stress. I gradually lowered by removing the morning cardio session and I told myself "you only get to train once a day until you fix your symptoms" I did after I removed the excess cardio therefore had more energy for intense weight training and now I'll train for a max 1hr 15min and sometimes when I feel like it I'll go to kick box at night because to me its fun and it doesn't stress me out because I know I don't have to be there.
4. Do you eat bad, feel guilty, then over exercise to make up for it? I'm not going to lie I fell victim of this for a good year after my comp it sucked I felt I never deserved a treat meal I mean I NEVER EVER deserved it. When I finally realized that nothing really ever happened to me or my body composition it was all in my head it was mere guilt, so now I allow myself 1 treat meal per week I need it actually it keeps me going and you should incorporate this too.5. Do you feel eating one bad meal makes you fat overnight? let me just tell you it does not you can not get fat overnight, if you did eat a bad meal you may be bloated from too much salt or sugar but it's 100% water retention don't be afraid of it move on and sweat it out.6. Do you stay on a cardio machine for 45-60minutes long? (lord help you!) Don't F up your metabolism. If it's your cardio day and you choose to do this then fine OR if you are on the range of obesity then yes I would recommend more cardio than the average healthy individual and when I say average I mean you exercise daily and don't get to look stage shredded there's no need for it if that's not your life long goal. Remember too that too much cardio makes you extremely hungry therefore be prepared to have strong willpower when you know you shouldn't be eating that much.
7. Do you have trouble sleeping at night? or staying asleep? do you wake up in the middle of the night for no reason? This is due to high cortisol levels or high stress it may or may not be exercise related BUT if you have any of these check yourself its not healthy for you.
8. Do you constantly feel that no matter how well you eat or exercise it's still never enough? I still struggle with this I'm not going to lie everyday I practice happiness with myself and patience with my hyper personality. I always want more more more I've always been this way with just about everything in life, school, work, goals, etc. You have to remember that what your doing now is probably a lot better than what you were doing in the past, be proud of that be happy that your healthy and alive and capable of even do half of what you do. Set a small goal, reach it, and pat yourself on the back and do it all over again!
9. Do you think staying 100% away from carbs is the answer to your diet problems? I promise you carbs do not make you fat, you eating too much food more than you should is making you fat. I promise. Yes the quality of carb means so much therefore make better food choices everyday. Low carb is not always the answer you binge eating out on the weekends needs to stop.
10. Do you feel guilty when you over eat on even your clean foods? an extra piece of chicken or broccoli isn't going to kill every once in a while remember its your total calories in a period of time not just one meal. If you notice that your meals are not satisfying you. I highly recommend reducing how many meals you eat per day. For example for me the average 6 meals per day does not work because because I like to feel full therefore I cut mine down to 4-5 meals per day yes that means my protein, fat, and carb portions are bigger but at the end of the day I'm still eating what I would at 6 meals per day it made no difference.
Figure out what works for you, the fit and healthy life should never be a burden enjoy it and be grateful. Summers right around the corner if you need personal training or nutrition advice email me I'm more than happy to help! Let me help you find your balance. xoxo