Planned Attack, Part 1

I had looked at all the numbers and was at the starting line, again. Oftentimes in the past, as with many people, I would want to go down one of two paths. At times I have said I will exercise 5 times a day if it means I can still eat whatever I wish; and then at other times I have said I will adhere to a strict diet as long as I never have to exercise ever. Both of these fitness personalities gave me some results in the beginning, but they were limited, didn't last long, and neither are a truly healthy approach to fitness. Instead I have to take a three-pronged approach.

You may be wondering at the three prongs. What else is there besides diet and exercise? Technically, on the path to fitness, there are only the two, but I divide exercise into cardiovascular activity and strength training as they are used to achieve different results. So my three prongs then are Diet, Cardio, and Strength. (If we're going to be nit picky, I suppose we could make a fourth prong for a good night's sleep but as there's not much more to say about that, I left it off.) Let's look at Diet first. 

Diet: This is such a broad topic that I barely even know where to begin. It is one area in which I will be doing a lot of research but for now I'll assume you have a rough idea of what to limit (fat, sugar, sodium, simple carbs, etc.), what to eliminate (trans and saturated fat, cholesterol, etc.) and what to increase (fiber, calcium, etc.). And I'll also assume that you know the basics about calories. If you're not sure how many calories you need each day I encourage you to check out  this site or this one. Keep in mind your caloric intake level will vary greatly depending on your weight, your goals, your activity level, etc. If you're anything like me, you're thinking that that's a lot to keep track of, so for those of you who just heard "blah, blah, blah," I have good news. By following a few basic dietary tips, we don't have to closely monitor much more than our calories. 

Do you remember those food pyramids we all learned about in school? The actual pyramid has changed numerous times, and isn't even a pyramid anymore (it's now a plate - see pic below), but they have always gotten one thing right: In no version will you find a category for processed foods. God, in His wisdom, purposefully gave us the foods that are good for us - He doesn't need our help in making foods to eat. Fresh fruits and veggies, whole grains, fresh meats, these are things that are good for us. Fruit is better than fruit juice, whole grains are better than processed grains, fresh meat is better than canned meat. Fresh, in-season fruits and veggies are better than out-of-season or frozen; both are better than canned. As it turns out, the way God made it is the way God intended it and who knows better about what's good for our bodies than the One who created them?

The new Food Plate gives a visual of the proportions that you can't quite see with the pyramid. Here it is:

While this is a good guide, it is not necessary to have all 5 groups at every meal. Oftentimes, my breakfasts are more fruit heavy and my dinners are more veggie heavy. As long as the fruits and veggie sides are the largest proportions, it's ok. For me, this meant I had to stop thinking of my meat dish as the main dish. It is now on the side of my veggies. Also to note: I think this plate is a little generous with the grains. But as long as I'm eating the correct things in the correct amounts, then I only need to worry about the overall caloric intake! The rest will fall into place.

The other important thing to consider about diet is meal size and timing. There is much debate about whether it's better to eat 5-6 smaller meals throughout the day or the traditional 3. What it boils down to at the end of the day is calories in vs.calories out. Meal size and timing really has little to do with how many calories are expended throughout the day - that is controlled almost exclusively by activity level. So then the difference only has an effect on how many calories are consumed throughout the day. This comes down to the individual. I know people who need to eat more frequent but smaller meals so that they feel more full throughout the day to help them with appetite control. (More often than not, I fall into this category.) Other people end up eating more if they're eating more often. You may already know which is better for you or you may need to do trial and error. Just remember the goal at the end of the day is to stay within your own individual calorie limit.

In the days to come, I'll post some rules I've created for myself to help me follow these guidelines.

Stay tuned for Planned Attack, Part 2: Cardio and Strength.