One simple trick to help you get your food/health/life under control is to become a veggie monster.
Yes, go back to the good ol’ days when mom forced you to eat your veggies. This time, though, feel free to pick veggies you actually like. Prepare veggies the way you like them.
Then, fill your plate mostly with them. You see, it’s pretty hard to overeat veggies. That’s the good news.While they are low in calories, veggies are high in other good stuff. They’re where our vitamins and nutrients come from, they bring fiber and other goodness with them. That means we can “fill up” on them but then our body can naturally process them and we’re fueled properly.
When we fill up on processed foods, meat, dairy and pretty much anything other than veggies, the likelihood of us taking in too much energy is much higher. And remember, we’re on a food budget. Wait, what?
A food budget is simply taking in the amount of energy (calories) your body needs and no more. Like a real budget, we don’t want to go beyond our budget. We don’t want to go over the budget, we want to stay within. The amount of energy you need each day is called your Basic Metabolic Rate. It’s a wee bit complicated and there are calculators out there, but here’s the basics.
FORMULA FOR BMR:
W = weight in kilograms (weight (lbs)/2.2) =weight in kg (for me, that’s 150 / 2.2 = 68.19)
H = height in centimeters (inches x 2.54) =height in cm (66 x 2.54 = 167.64)
A = age in years (35)
Men: BMR=66.47+ (13.75 x W) + (5.0 x H) – (6.75 x A)
Women: BMR=665.09 + (9.56 x W) + (1.84 x H) – (4.67 x A)
665.09 + (9.56 x 68.19 = 651.9) + (1.84 x 167.64 = 308.45) – (4.67 x 35 = 163.45) = 1462ish
Personally, I don’t specifically track calories (anymore) because I’m more interested in the bigger energy picture. I know if I am a veggie monster I most likely won’t go over my energy needs. Plus, calories are complicated when you’re working out AND trying to lose weight.
You know what’s not complicated? Eating a lot of veggies.
So, in order to be a veggie monster, simply place more veggies on your plate than anything else. Put the good stuff on there, sure, but not until after the veggies. And make sure the veggies are the majority of the plate.
Then be sure to clean your plate before going back for more. You might find you’re still hungry. Fine, go grab some more good stuff. Then again, you might find you’re not! Or at the very least, your jaw might be tired from chewing all the veggies! We’ll call that a success.
This is a small adaptation to make with eating and I KNOW you can do it. Even a small change can produce big results. One of my favorite examples to illustrate this concept comes from page 60 of Darren Hardy’s Compound Effect. It’s about a plane that will travel from LAX to NYC.
“If the nose of the plane is pointed only 1 percent off course – almost an invisible adjustment when the plane’s sitting on the tarmac in Los Angeles – it will ultimately end up about 150 miles off course, arriving either upstate in Albany or in Dover, Delaware. Such is the case for your habits. A single poor habit, which doesn’t look like much in the moment, can ultimately lead you miles off course from the direction of your goals and the life you desire.”
That’s it for today. Your action is to decide which veggies you like and how you like them prepared. Then fill your plate mostly with those with a side of good stuff. You’ve got this! Tell us your favorite veggies in the comments.
If you’d like more help, contact me and we can work together.