Eating healthy while away from home can be tough

Last week I travelled and worked away from home. This trip offered me an opportunity to meet and work with some truly amazing people.

For several days I enjoyed working with enthusiastic people who are passionate about their work. Their positive attitude and their enthusiasm for what they do was contagious and contributed towards successful completion of the project my team was working on.

Working away from home made eating healthy challenging for me. Limited time, not knowing where to buy healthy food, and eating between meetings prompted me to make hasty, unhealthy food decisions.

While healthy eating can be challenging when we are away from home, we can make efforts to make it less unhealthy. Here is what I did.

My hotel offered free breakfast, and the menu listed typical American breakfast food. I asked for apples and tomatoes, and they brought fruits and veggies that I requested. That helped me add some healthy elements to my breakfasts there. Another positive example was that the day after I asked at the front desk, where I could buy apples (my favorite snacks), free apples appeared on the table near the front desk.

Healthy food options were very limited in the area where I was during lunch and dinner times as well, and my choices were not perfect. I ended up with buying food for lunch in three different locations and creating my own menus. 

I was not the only one in my group that experienced the lack of healthy food choices challenge. One of my coworkers had to come back to the hotel and take some medicine to recover from stomach pain caused by unhealthy food she ate.

On the positive note I was happy that there were plenty of places that offered my favored coffee. I was in Seattle.

“No hunger” is the key

Hunger is the biggest pothole on the road of successful weight loss. The importance of no hunger in your weight loss strategy cannot be overstated. Allowing yourself to get to the point of feeling hungry will not help you lose weight. It is hard not to eat when you get hungry. It goes against human nature.

When you get hungry, you tend to want to eat more. The feeling of an empty stomach is very difficult, if not impossible, to tolerate and at some point you give in. Hunger is the most significant problem with weight loss and a diet that results in hunger will never be successful.

Snacking on healthy foods every few hours helps you avoid hunger and the associated  overeating. Apples work perfectly for me.

Diet programs that encourage you to eat smaller portions of the same foods you have been eating, rather than shift your eating entirely to a new regimen will not be successful, either. Reducing your portions to the point that you feel hungry at the end of a meal will not work. It is hard to force yourself to eat less.

But it's possible to choose what you eat. The answer to weight loss challenge lies in shifting your attention to the types of food you should be eating, rather than just counting calories or eating smaller portions of the foods you have been eating.

I really think anyone can lose weight without feeling hungry. You just have to eat the right foods. Automate your meal choices to create routines that make it easy to eat the right food.

I changed the types of food I ate and I lost weight. It took a bit of focus in the beginning to do it, but after a while, it became a natural way of eating.

Guest Post: Drink Water, Not Sugar

You’ve probably heard that one 12-ounce soda has about 150 calories and 10 teaspoons of sugar. But did you know that juice can have even more sugar than soda?

Drinking sugared soda, fruit drinks, and juice can add up quickly. It’s easy to consume several hundred calories a day without realizing it. Research suggests that people who drink soda or other sugary beverages on a regular basis are more likely to gain weight than those who don’t, and that switching from these to water or unsweetened drinks can reduce weight.

Without a doubt, drinking water is one of the best ways to stay hydrated and manage your weight. It’s thirst quenching and calorie free. So, drink up! And to determine your individual fluid requirement, divide your body weight in half – that’s approximately how many ounces you need daily. For example, a person who weighs 180 pounds needs about 90 ounces of fluid per day. Please share in the comment section below. Your ideas could be very helpful to other readers.

Guest post provided by Lorraine Matthews-Antosiewicz, MS RD.

Lorraine is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. – or more. Jump Start your weight loss today! http://njnutritionist.com/freeassessment

Rapid weight loss worked for me best

Many “experts” want you to believe that slow, gradual weight loss is easier to sustain than large, rapid weight loss.

What worked for me is opposite. I needed a solution that would provide the fewest calories possible while still providing all of the essential nutrients required by the body: protein, essential fatty acids, vitamins and minerals.

I started to lose weight fast and fast results kept me motivated.  I got excited and wanted to stick with my method.  I had the incentive to keep going because  I saw the numbers on the scale going down every single day.

Clinical trials have found that people who jump-start their diets by dropping a lot of weight in the beginning had the best results in long-term studies.

Hot tea is beneficial for losing weight

I drink hot tea several times a day. No sugar, no milk, just plain, hot tea.  Hot tea is very beneficial for losing weight. It can give you a real boost.

Some hot teas actually reduce sugar and fat absorption while speeding up the digestive process.

Each time you sip hot tea, you get a huge infusion of powerful compounds called antioxidants which are believed to fight off heart attacks and cancer.

Drinking iced tea is not the same. A cup of hot tea contains more of antioxidants than iced tea. Chilling tea reduce the antioxidants. Iced tea drinks tend to have less actual tea and more other ingredients, such as flavorings which have no nutritional value in them.

Regular consumption of hot tea is associated with decreased weight whereas regular consumption of iced tea is not. Several cups of freshly brewed hot tea (minus the sugar) per day is the healthiest option.

After water, tea is the most commonly consumed beverage worldwide.

This website has more info on hot tea drinking benefits:

http://www.nlm.nih.gov/medlineplus/druginfo/natural/997.html

Life happens

Nobody is perfect.

Life happens.

At same point we are all going to struggle, we are all going to have a bad day and make some not-so-healthy choices.

It is called being human. It happens to all of us. The difference between success and failure is how you handle those bumps in the road.

Maintenance is not a destination

Over the course of the past two years, I've learned a lot about myself and the strategies that are important for me to use to maintain my new weight.

Maintenance is not a destination. To me it's a continuation of a process of refinement of the habits that I developed to lose weight. Once I reached my goal weight, I was determined to make this a lifestyle and not to return to my old ways. I knew that to keep the weight off my new behaviors needed to continue.

Long-term maintenance of behaviors is something we can all achieve when we focus on the reasons that forced us to lose weight. For me focusing on my health was the catalyst that changed my whole perspective and allowed me to take a different look at my life.

I better understand now that my experiences both good and painful are here to help me grow and evolve. I continue to take personal responsibility for the decisions I make throughout my day. Sure they’re not always the best, but I've learned that it's okay not to be perfect.

Tracking was a very important weight loss tool for me and one that I've continued in maintenance. I continue to weigh myself daily.

Reportedly only 5% of dieters are able to lose weight and keep it off. Who knows the exact number, but it's a very small percentage. I’m sure, there are many more that lose weight initially, but keeping it off is a whole other story.