Consistent healthy habits

I was listening to Emma’s weekly episode on EmPowered Radio, titled “Dieting with Strategy vs Urgency (Is your Summer Body actually achievable by summer) the other day and thought it had some good points.

First of all, the episode does not imply that anyone NEEDS to want a “summer body”. Your body is already a body for all seasons, just as it is. 🙂

But as a fitness trainer, of course many people approach her and say they WANT a “summer body”, STAT, so that’s what she’s talking about.

Most of the episode is about how people often have unrealistic expectations, which can set them up for failure and disappointment. People will think they can “real quick” lose 20 pounds between like, May and June before their summer trip.

I’ve followed Emma’s work a long time now and I know she promotes weight loss/ body recomp to be done in a slow, methodical and healthy fashion.

I love how she points out how “crash dieting” really does not work. First, it’s not sustainable. Second, people who slash calories drastically usually lose more muscle than ideal in the process, even if they are lifting heavy/ consuming enough protein (which most people who are crash dieting probably are not). This can all lead to the person ending up looking rather “skinny fat”, or just sort of like a smaller but still flabby version of before, except now maybe with smaller boobs and a flat or saggy butt.

The main thing I liked about the episode was when she talks about how many people are not even ready (physically/ mentally/ logistically) to start “dieting” right away. I think this is SUCH a good thing for people to hear and something I think many people don’t think about.

She says the first step should be establishing really strong, consistent healthy foundational habits before even worrying about weight loss. Once those pillars are in place, then it’s okay to proceed with “dieting”, but in a slow, controlled manner. Dieting for summer (or an event, etc.) should probably start MONTHS before goal date.

The foundational pillars she describes are basically the same things required to MAINTAIN a healthy body. It made me chuckle a little, because on the surface, it’s all actually pretty simple! We all overcomplicate things. But I know that doesn’t necessarily make it easy, either. At the same time, the list sounded… kinda long. Like, “oh, just do all of this stuff on top of working and raising a family and running a household, no big deal!” 😜

Aim to consistently:

• eat adequate protein and fiber, every day
• track your food (if applicable and as appropriate, but she recommends doing it at least for a bit to figure out how many calories you’re maintaining your weight on, AND it’s good to get an idea how much protein you’re eating (which will guaranteed be lower than you think, lol)
• make sure your sleep is good/ pretty normal
• lift weights following progressive overload 3-5 days/ week
• make sure your digestion and other body cycles are healthy/ normal
• work to keep your stress levels (cortisol!) under control

Not specifically in this list in the episode, but other things she emphasizes:

• aim to have a “step goal” or at least make sure you’re moving/ walking a sufficient amount every day
• do not over-do cardio!!!
• drink sufficient water

I feel like now, in my 40s, I am basically trying to do all of these things. Especially since the new year when I ‘refocused’ a bit, I’m feeling really good about it, too! NO, I do not perfectly do all of these things, every single day.

But I do believe, after 10-15 years of reading and researching these topics (I just find it really interesting!), that the above list is really solid. Do these things most of the time, and you’re probably going to be in a pretty good spot.

I am loving more and more the idea of “training for the rest of my life”. Keeping the above things as foundational pillars of my life definitely makes me feel better and a healthy body is a side effect.

I do think health and fitness can get so convoluted sometimes. That’s why I really liked how she broke it down- it’s actually pretty simple. (Again, I KNOW that that doesn’t necessarily mean easy. It still takes effort to do these things. And I am privileged to be in a position where I have the time/ resources/ food security/ etc. to work at these things, which is NOT the case for everyone.)

But I think these are good guidelines for a majority of people in a similar socioeconomic and lifestyle situation as me.

Saw this the other day, too, which also made me think about the hard vs easy concept:

Anyway, hopefully this isn’t a triggering topic for too many people. I just found it interesting, and I thought it was a nice overview or blueprint for people trying to figure out what to do.

Also, speaking for myself, I do find that the longer and more consistently I do these things, the more it just becomes a part of my lifestyle. It actually does get easier, I think, and I do think it ultimately enhances my life, so it’s worth it.

Definitely not trying to be preachy here! I mean, I’m always a work in progress, too. And health is never guaranteed. People have different situations, and we have to meet ourselves where we are.

But I do hope to be someone that can continue following most of these guidelines into my older years!! And hopefully this will help keep me stronger and more active as I age. 🙂

And I want everyone else to be strong and healthy as they age, too, which is why I wanted to share these ideas, in case they resonate with anyone. 🙂

Daily Gratitude:

Speaking of health, I got my bone mineral density test results back. All in normal range! Phew.