How to Manage Junk Food
Do I eat any junk food/have "cheat meals" at all?
If I had one pound sterling (because it's stronger than the Australian dollar lol) for every time I've been asked this question, over the past 8 years as a fitness trainer - I would have a neat investment. Simple answer to the above - YES!
Healthy eating as a lifestyle can't be sustained by cutting out your favourite foods. Getting healthier is not a punishment, you are meant to enjoy and feel invigorated by it. I certainly enjoy my healthy lifestyle so much because I don't restrict myself and I'm realistic about what I can stick to as I look at health as a life thang! That's one reason I don't do diets or prescribe them to my clients. The Fitness To A Tee meal plans are Healthy Lifestyle plans. The 21 days detox is more restrictive, but is only meant to be used as a healthy cleanse 1-2 times/year maximum.
Something different
To encourage you that I'm human too (yes I am believe it or not), this week I've been doing something different on the Fitness To A Tee pages and showing you the not-so-healthy food that I eat, when I do have it. I've never shown you that on my pages, but one of the major ways that I've sustained my healthy lifestyle over 20 years until my now 41 years, is through balance.
See this popular video here, where I show my top 4 indulgent treats nom nom.
How I've sustained my health journey over 20 years
With us being in the festive season - many of my clients and others I chat to, say they feel so guilty for having the treats at parties etc. Now I'm not saying go all out at every party, but there is a way to enjoy parties, the food and a healthy, fit life in general - guilt-free.
One way that I've sustained my healthy lifestyle from my late teens until my now age 41, is by firstly following a 80/20 rule. I eat 80% healthy each week, then have that allowance for foods that aren't so healthy if I want to have them.
One of my favs - any type of cheesecake. See the recipe here.
Managing junk food: 7 top tips
These are my top 7 tips for managing junk food. They can be used during this festive season and beyond, because health isn't just a cute trend boo - it's for life, for optimum enjoyment of everyday living.
Tip 1: Movement is your mate
The day after you indulge, ensure that you move,move,move so e.g. a home/gym workout; walk; dance etc. I particularly love to do 20-30 mins full body HIIT workouts after a day where I know I over-indulged.
Tip 2: Watch your meals around the junk
If you know you have a lunch or dinner where you'll be having junk food, then eat light and healthy for any other meals/snacks that day. A healthy breakfast always sets the tone for the day, so if you can at least get that in - you're good.
Also, if you're going to have a carb heavy lunch or dinner, pick low carbon options for any other meals you eat that day e.g. pumpkin or have a salad with some protein e.g. fish, lentils etc.
Tip 3: Substitute
Over the festive season, if you can substitute ingredients or your favourite unhealthy for with healthy, tasty options - go for it. Instead of having all the rich dessert, why not pick one rich one - then have fruit for other options (if you want to continue munching).
Tip 4: 80/20 (or 90/10 for those who want to make it gangster)
Aim to keep every week mainly healthy so I follow a 80/20 rule (at least 80% healthy, 20% not so) but some weeks I don't indulge simply because I'm not wanting to eat any junk.
Mentally and emotionally I haven't created this massive restriction on myself, so it's easier to stick to eating mainly healthy. I also eat healthy, wholemeal carbs so I don't cut carbs out of my diet - then have a massive craving and binge weeks later. Let's be kind and realistic.
Yes, some people manage without carbs but if you know that ain't you - why force a glove onto a leg? Let's live, we've got enough to stress about without sprinting every time we see a potato.
Tip 5: Portion control
When putting food on your plate, particularly at parties - have more veggies or salad. As a rough measure a fistful of carbs is enough. You can have double the size of carbs for your protein (having followed the fist measure of course lol) + as much veggies as you want.
Remember to also focus on enjoying the company around you and tasting the food. This will help with portion control too.
If you do go all out like a rock star because sometimes we all do (yep even me - last time I checked I was human) - revert to Tip 1 the next day and fit in a good, cardio/full body based workout, to shift some of those calories.
Tip 6: Alcohol
For those who drink alcohol, mix drinks with water, lots of ice or soda water. Stick to spirits more than wine or beer, if you can.
Tip 7: Reality check + enjoy yourself!
Remember that on this journey of health and fitness as a lifestyle, being realistic is key. Start small by setting yourself smaller, consistent, achievable goals - than promising yourself you'll be "good for half or all of 2022". When you fail after setting a huge goal, the fall will be so hard that getting up will be tougher (if you get up again).
It is possible to enjoy your health journey. There are so many yummy, healthy foods out there; no government anywhere has made a law that we can't have any junk at all and there are so many choices of types of exercise/movement to do.
Watch this week’s popular video where I show you my Cheat Meal Real Deal!