Here’s the truth : most of us want to change something about our bodies. We’re either looking to lose weight, get in shape, build muscle or squeeze into that little black dress, we all want some kind of improvement. The road towards that end goal is not without its struggles and since the way we eat is what really dictates the way we look, it’s no wonder most people are usually on a diet or planning on going on one come Monday morning.
We’ve all heard it before: food is fuel, focus on health, nourish yourself…and I’ve advocated all of this time and again, but it’s not enough to actually make those changes happen. If that was all it took to change your mindset around food, then you’d already be rocking the bod of your dreams.
The real way to change gears is to eat with a purpose. A prime example is in contest prep where everything you do it geared toward getting stage ready and diet-wise that means meal and nutrient timing and making the smallest tweaks (like adding salt or increasing carbs) to see dramatic changes in one’s physique. This can be applied to the everyday regardless of your goal and it will allow you to view food from a more object standpoint. This sort of shift is huge and with time you’ll be able to move past any cravings or temptations without a second thought.
The first step towards eating with a purpose is to gain a better understanding of nutrition in terms of macros (carbs, protein and fat). None of these is the devil, in fact all three offer value towards your physique goals. Carbs provide you with fiber and glycogen so you can build muscle and repair damage to the muscles fibers that you get from working out allowing you to build lean and firm curves. Protein provides amino acids that help you build muscle and feel nice and full. Fat helps your body absorb fat-soluble micronutrients and provide omega-3 fatty acids needed for basic bodily functions, plus it helps to give you that nice feeling of satiety. Getting a good idea of how these three elements affect your body will help you to look at a meal and understand how it will benefit you. The more knowledge you have, the easier it will be to make wiser choices.
Step two is to start planning your meals based on your goals. For fat loss, obviously you`ll want to be in a calorie deficit, but you don`t necessarily need to take out an entire macro altogether to see changes; like going low-carb for example. Focus on a good source of carbs mostly before and after workouts, and eat lots of veg and protein for the rest of the day with a little bit of added fat here and there. For getting that nice in shape look you’ll need to focus on eating to build muscle without adding body fat, that means being in a calorie surplus with a big focus on carbs and protein and not too much added fat.
Step three involves treat meals and refeeds. A lot of people do a once weekly treat meal, but that can lead to a binge so proceed with caution. If you do decide to partake, then consider saving that meal for either the end of the week or a special occasion like a family gathering or girls night out. Refeeds are also a good option here too, as you go super high carb, moderate protein and super low fat (no added fats) for one meal although some athletes do a full day. This can vary from person to person in terms of its effectiveness, but I find for myself that refeeds work way better that treat meals. The day after a treat meal I usually get indigestion and some bloating, but with refeeds everything looks nice and full with lots of muscle definition and leanness. Again, the choice is yours, but start taking into consideration how these two options will help you move forward.
The final step is to start implementing these strategies one by one and slowly ease yourself in to a more objective way of eating. If this seems a little intense at first then just start with one meal and move on from there until it becomes second nature. Those who treat their diet and lifestyle this way are far more likely to not only achieve their body goals, but also maintain them over the long haul and isn’t that the real goal here?
All of this doesn’t mean that you’ll be spending your time overthinking every piece of food that goes into your body, instead you’ll just be gaining more awareness. I first started eating with a purpose during my first prep and in the beginning it was a lot of measuring and weighing food along with lots of research on the nutritional value in the food I was eating too. This was really just because I was super interested in learning as much as I could about this, and look where it got me. You may want to take a different approach, so to each his own. Seriously though, give these steps a try, they can not only help you gain healthy habits, but they can lead you to long term diet freedom for good!