By
Why Read?
Because I previously
- struggled with weight,
- was reluctant to exercise, and
- had limited funds,
I have explained some of the lessons I found most helpful in getting me on the right track.
I am NOT an expert in health, fitness, or any of the tips below.
I am simply sharing tips I have found that might be helpful.
If you have any recommendations for changes, please submit the feedback form or email hello@taylorpolchinski.me. I would appreciate the feedback! - Taylor
The Tips
- #1 = 80 Diet /20 Exercise
- #2 = You're Probably Thirsty
- #3 = Drink Calories Add Up Quickly
- #4 = Compare the Labels
- #5 = Try Substitutes and Alternatives
- Putting It All Together & My Meal Prep Example
#1 = 80 Diet /20 Exercise
What & Why? - The 80/20 rule (aka Pareto Principle) holds for your body (Women’s Health Magazine explains the math). Your Diet determines 80% of your body! Exercise is the other 20% so it is important and valuable, but fixing your diet delivers the most gains.
How to Apply It? - Consider Meal Prepping to easily have healthier, pre-portioned meals and avoid forcing yourself into less healthy decisions or overconsumption. You don’t need to make every meal a salad to reduce your calories significantly.
Which leads us to…
#2 = You're Probably Thirsty
What & Why? - Many times you think you are hungry, you may just be thirsty. Clinical studies have shown that 37% of people mistake thirst for hunger because thirst signals can be weak. (PKDcure.org).
How to Apply It? - Keeping water nearby helps you hydrate to avoid the calories you crave from thirst. This means less desire to snack or add an extra meal because you’re hydrated!
I say water because…
#3 = Drink Calories Add Up Quickly
What & Why? - Many non-water drinks will be 100-300 calories. A meal might be 300-700 calories. If you have 2-3 of those per day, you may add a meal of calories you didn’t eat.
How to Apply It? - Have water or a water equivalent be your primary drink of choice unless you are in specific situations. Perhaps you only drink something that isn’t water when you are out of the house or at dinner. In any case, one less non-water drink per day could be equivalent to several days of working out while having the added benefit of typically being cheaper.
As with water, you want to set yourself up for success at home…
#4 = Compare the Labels
What & Why? - I was not a label checker though I became one after years of being shocked by people who told me something about what I was eating. I had to overcome my discomfort with checking labels and found that many things I was buying were simply not what I actually wanted to consume. I was falling for marketing and reviewing nutrition facts overcomes that barrier.
How to Apply It? - Next time you are shopping for groceries, pick an item you are ok substituting if you don’t like what you read. Read that label and two other similar products just to compare them. At worst, you learned about something you were going to buy. At best, you make a better choice because you found something better.
Admittedly, it can be scary though…
#5 = Try Substitutes and Alternatives
What & Why? - I thought I would struggle to find substitutes for things I liked though that has never actually been a problem. Sometimes, I substitute in one aisle so I can avoid substituting in another. Once you are actually looking at the options, you can try alternatives.
How to Apply It? - In data analysis, data generalization describes how we categorize more specific data into groups that help us find insights. This concept can help you expand substitute options. Do I want cookies or something sweet? Maybe fruit is a better option. Am I looking for chips or a salty snack? Maybe nuts are a better choice. By actually understanding what you are trying to solve for, you might find a better, healthier, and even cheaper food solution.
Putting It All Together
Any of these tips can be helpful individually though it is most effective when they are one cohesive system that sets your health up for success even when you work out less than you’d like.
Perhaps the easiest way to think about it is reducing your barriers to health…
- Meal Prep to Moderate Calorie Consumption
- Stay Hydrated to Avoid Unnecessary Eating
- Drinking Water by Default to Avoid Unnecessary Calories
- Buy the Right Foods for Home to Avoid Worse Choices
- Try Substitutes to Expand Options
My Meal Prep Example
To help you get started, below are the meal prep steps I use most weeks of the year.
Turkey Meatloaf + Rice + Veggie = 8 Meals
Protein = Ground Turkey
- Preheat oven to 350
- Mix 1 lb of Turkey and the Ingredients
- Cook for 1 hour and 15 minutes
- Let sit then cut into 8 even sections
Carb = Jasmine Rice (OnceUponAChef.com)
- Boil 3.5 cups of water
- Add 1 tablespoon of salt & 2 cups of Jasmine Rice
- Cover & Turn the Heat down to a Simmer
- Simmer for 11 minutes
- Distribute Rice into a 3qt container and cut it into 8 even sections
Veggie = Frozen Bag of Veggie of Choice
- Follow the instructions for the specific vegetable!
- Split vegetables into the 8 sections of rice
- Move 8 sections of turkey onto 8 sections of rice and veggies
This gives me 8 meals I typically eat across 4-5 days though you can adjust for your preferences!
Thank You for Reading!
P.S. A special thank you to my Aunt Laura for the simple Turkey Meatloaf recipe I have used for years!
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Update Log
- Originally published - June 2, 2024
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