Learn how to start eating healthy without dieting and reach your health and fitness goals once and for all. These healthy eating tips are simple and easy to follow!
“How do I eat healthier without dieting?” — This is one question I get asked over and over again.
Let’s face NO ONE likes to go on a diet, and to be honest…diets almost NEVER work — especially long term.
So it’s time to start shifting our views and ideas of “dieting” to a more sustainable and enjoyable healthy eating LIFESTYLE.
Healthy eating isn’t some strict diet that you follow for a quick fix and then you go back to your old ways (and let’s be honest, your old body…).
Eating healthy is a LIFESTYLE choice, and it takes time to perfect and sometimes can take time to see results. But once you get in the habit of — and eventually ENJOY — eating healthy you’ll never have to go on a “diet” again!
There is no secret to eating healthy — but there is a LOT of misinformation out there thanks to food industry marketing.
So today I want to give you the most simple and easy to follow guidelines for eating healthy so that you can get started on your goals and finally feel healthy, energized, and confident in your body.
After all — we all want to lose weight or fat, build muscle, or look better…am I right?
Developing healthy eating habits is the key to having the body that you’ve always wanted. Eating nutritious foods not only helps you lose and maintain weight but it also makes you feel better.
And no, you can’t just outrun a bad diet just by working out.
Think about it…you just spent and hour killing yourself at the gym. But, you haven’t seen any change in your body in months. Why do you think this is?
An hour workout, during your 24 hour day, is only 4% of your day. What are you doing with the other 96%?
If you aren’t changing your diet, you will NEVER see the results you want. Make that 96% count and give your body the proper fuel it needs to really meet your goals.
How to Start Eating Healthy without Dieting
Eat Whole Foods
This is without a doubt the MOST IMPORTANT guideline to eating healthy. Whole foods are foods that are in their most natural state.
This means that they haven’t been processed in a lab or factory. It’s best to choose organic as much as possible because added chemicals and pesticides have been shown to cause all sorts of issues including weight gain.
When you eat whole foods your body won’t be filled with chemicals and toxins that weigh you down and make you feel like garbage. A healthy diet gives you energy and mental clarity. It may even help you sleep better. All of this can tie in to a more active lifestyle, which helps with weight loss and muscle building! No more yoyo dieting!
Choose Unrefined Whole Grains
Unrefined grains are ones that contain all the natural and essential parts of the grain such as the bran and the germ. Examples of unrefined grains are oats, brown rice, corn, quinoa, and millet.
Unrefined, whole grains are important because they contain tons of vitamins and minerals in their bran as well as healthy plant fats in their germ.
Once grains are refined and processed the bran is removed and discarded, and the grain is striped of its naturally occurring nutrients. Refined grains are usually enriched with some vitamins and minerals to try and replace those lost in processing, but many of the nutrients are never replaced.
You can also find some flours that are ground using the entire grain. My favorite is whole grain oat flour! Just be sure it contains the words “whole grain” in the ingredient. Here are some other healthy grains that are always great to keep stocked in your pantry.
Eat More Produce
Eating a nutrient rich diet is another key to never having to diet. Nutrient dense food are foods that are low in calories, but high in nutrients. In other words, fruits and vegetables.
Fresh fruits and vegetables are not only nutrient dense, but they are also filled with fiber. Fiber keeps you feeling fuller for longer. Nutrient rich diets that are high in fiber can help you lose and maintain a healthy weight.
Pack on the Protein
Your beautiful body NEEDS protein to build lean muscle. Lean muscle increases your metabolism, and keeps your body burning fat all day long.
Protein is also the slowest macronutrient to be digested — meaning you’ll feel full and satisfied longer after eating protein.
Again, it’s best to choose organic, free-range, antibiotic-free, and hormone-free meats and dairy and wild caught fish when possible.
A healthy lifestyle includes LOTS of water. But how much?
Most people have no clue how much if enough. You MUST, at minimum, drink AT LEAST half of your body weight in ounces per day!
Water helps prevent bloating and also will help curb hunger and cravings, headaches, and much more!
Healthy Eating Tips to Keep in Mind
Avoid Processed Foods
When grocery shopping a helpful tip is to stay towards the perimeter of the grocery store. This is where you’ll find most of your whole food sources.
Many times these areas are refrigerated — produce, the meat and seafood counter, the dairy section, even the frozen food section is a great place for frozen fruits and veggies. The bulk section (for grains and nuts) is usually located around the perimeter as well, but not always.
Try to avoid the center aisles. This is where you’ll find all of the processed foods. It’s best to keep foods that come in a box, can, or bag to a minimum. Many times these are more processed than not. (However, whole grains or nuts in a bag, or things like canned beans are perfectly okay, of course!)
Read the Labels
Another habit to get into when grocery shopping is to always look at the ingredient labels (especially for any packaged foods). HINT: If you can’t pronounce it, you probably shouldn’t be eating it!
A good rule of thumb is to avoid buying foods that have more than 5 ingredients on the label. This is a MAJOR guideline in the Live Fit Girls Nutrition Program.
The less ingredients on the label the better — and no label is best! The more ingredients listed, the more it tends to be processed.
Be Aware of “Fat Free” or “Low Carb”
For example, do not buy “low carb bread” or “fat free” Half & Half coffee creamer.
Bread is SUPPOSE to have carbs. If it’s made from unrefined whole grains then those carbs are GOOD carbs!
When these “low-whatever” foods are created they will always have some mix of chemicals, sugars, or unhealthy additives to make them taste better.
Again, try to eat all foods in their natural state — just keep those portions under control, and consume everything in moderation.
Say NO! to Artificial Sweeteners
These are a nightmare! Most are cancer causing AND many mess with you bodies natural metabolism.
And these artificial sweeteners actually make you crave MORE sugar. Yup, that’s right! You body thinks that it has been given sugar — and because sugar is addictive, your body makes you crave sweet treats trying to get its next “fix”.
So it’s actually much healthier to have a small amount of natural sugar than fake sugars. And you can always use natural sweeteners like honey, dates, or maple syrup to get your sugary fix. They all contain other nutrients that are beneficial to your body.
Skip the Added Sugars + Salt – Choose Spices + Herbs
Even though natural sugars are totally fine in moderation — you want to make sure you don’t over fo it! And the same goes with added salt.
When you’re cooking instead of adding sugar and salt for flavor, shake things up with plenty of fresh herbs and spices.
Not only are spices and herbs ZERO calories and give TONS of flavor, but they also contain amazing benefits as well. In fact here is a list of fat burning spices you can use to really boost your metabolism.
Download your FREE Printable Healthy Eating Grocery List!
The most important thing to remember about healthy nutrition is to prepare and cook most of what you are eating yourself, this way you KNOW what is going into your body.
Need more information on how to start eating healthy?
The Live Fit Girls Nutrition Program is filled with simple, easy to follow guidelines and tips to help you change your lifestyle.
You’ll find out HOW to eat for fat loss, WHEN to eat certain foods to boost your metabolism, get meal-by-meal guidelines to help you see results even faster, AND get instant access to over 250+ simple, delicious, and nutrient-packed recipes to get you started.
PLUS, you’ll receive tips for meal prepping, creating healthier smoothies and salads, eating out at restaurants and on the go and everything you need to completely change your life. You’ll even get a two-week sample meal plan to help you see how easy eating healthy can be.
Are you ready to get the body of your dreams? Join the Program today!