This post was written by Kara Poley, NP, Parkview Weight Management.
There are many things that contribute to the challenge of staying consistent with good nutrition, regular exercise and restful/adequate sleep. In this post, we’ll unpack some of the setbacks and how to set yourself up for success.
Why we struggle with eating healthy foods
One reason many people find it hard to eat well is the simple fact that a lot of healthier foods, such as certain produce items and lean proteins, are more expensive compared to a lot of easy to grab, convenient, carb-heavy processed foods. Just think about how high egg prices were recently and how cheap it is to grab a bag of chips.
Another common hurdle is the lack of time for preparation/cooking. Picking up fast food tends to be a lot easier for many people versus having to clean, prepare, and cook food. This really renders true for many who are working full-time and caring for kids.
In addition to cost and convenience, sometimes a lack of knowledge regarding healthy nutrition can be a contributor. They may have just been brought up in a home where proper nutrition wasn’t discussed or properly understood.
Positive changes for healthier eating
If you have any deficiencies in understanding what you should be eating, I’d encourage you to start by meeting with a dietician. They are a wonderful resource to empower you regarding what you are putting into your body and what those foods can do to benefit your overall health.
A simple trick you can use at the grocery store, is to stay on the perimeter of the store versus buying from the middle aisles. This tends to prioritize fresh fruits, veggies, meats and dairy over processed foods that are considered “empty” calories. If cost is a barrier, look into using coupons or “points” at certain grocery stores to get deals in the future. Some people may even qualify for some government assistance with purchases, like food stamps. Some Parkview Weight Management patients qualify for our VeggieRx referral program, which educates and financially equips qualifying individuals to transition to a diet high in healthy produce.
Another great tool that anyone can utilize is meal prepping/planning. By taking time out of your week to plan meals and prepare food, healthy meals become a much easier lift. If you don’t have time to prep for yourself, there are meal planning apps and websites, as well as meal delivery services. Just make sure you’re checking those ingredients!
Why we struggle with regular exercise
Just like with eating, time constraints tend to be one of the biggest reasons why many people struggle with starting and staying consistent with a regular exercise routine. From getting kids ready for school first thing in the morning, working full time, making/getting dinner, being present for kids’ extracurricular activities, and finally winding down for the night, many don’t see any time to fit movement into their schedules.
Positive changes for more movement
When it comes to exercise, I encourage patients to start with two days a week. Most times, it’s not the actual exercise that is difficult; it’s finding where to fit it into our busy schedules.
Some people do well waking up a bit earlier to exercise. Others prefer doing it after work or after dinner. It doesn't matter where you fit it in, but finding a time and a way to incorporate regular exercise is beneficial for not only weight loss and overall physical health, but it also positively impacts mental health. If finding time during the week is too difficult, see if you can do something on Saturday and Sunday to meet your initial goal of two days a week.
The exercise can be anything that you enjoy. If you hate the activity, you likely won’t continue. If you like to dance, dance. If you like to take walks, find a trail, track or treadmill that works for you. Even starting with 10-15 minutes once to multiple times a day can be beneficial to your health. And then, once you are consistent with the two days a week, work on adding in more days or make the work outs longer, or adding in strength training, which has enormous benefits on weight loss and body composition. And if you truly feel like you can’t find a time to work it into your schedule, start with step goals to continue driving increased movement throughout the day.
Why we struggle to get adequate sleep
Our chronic lack of time also leads to staying up later. Having a little “me” time once the kids are in bed, trying to tackle activities/duties at night that weren’t able to be completed during the busyness of the day, and endlessly scrolling on a smartphone tend to creep into late hours of the night, ultimately reducing our duration and quality of sleep.
How to improve sleep
For sleep, consistency and routine are key. Strive for at least 7 hours of sleep every night. Go to bed and wake up at the same time every day, including weekends. Avoid screens, like your phone or TV, for at least an hour before going to sleep and instead engage in restful activities beforehand, such as reading, taking a warm bath or doing some light stretching. Having routine exercise will also benefit your sleep, along with managing stress. If you have ever been told that you snore, stop breathing in your sleep, or you don’t ever feel rested upon waking, it would be wise to speak with your provider about possibly pursuing a sleep study to rule out any obstructive sleep apnea, which can negatively impact your sleep, along with your weight.
Remember, it’s a marathon, not a sprint
One of the best things you can do to begin to make positive changes with nutrition, exercise and sleep is to start with small, attainable goals. For most of us, if we try to bite off more than we can chew or make massive changes right off the bat, we may get easily overwhelmed by how quickly things have changed or discouraged by any shortcomings. By starting small, consistency will be easier and eventually the culmination of the small goals will provide an overall lifestyle shift toward better eating and a more active lifestyle that is all founded on a restful night’s sleep.
If you ever get discouraged after eating the wrong things, not staying consistent with lifestyle goals or a lack of progress, change your focus from the deficiencies in your life to the gains you have made. If you ate something you didn’t want to, don’t let that dictate the rest of your meals or derail your whole day. Instead, make the decision right then and there to start making better choices going forward. When you fall off the wagon, just jump back on! Focus on the future and don’t dwell on the past. Every day is a new day and a chance to make beneficial changes for your health.
If you feel like you are being consistent with good changes, but aren’t seeing the benefits, keep pressing on and look for those “non-scale” victories. Sometimes the scale won’t change, but it doesn’t mean that your efforts were in vain. Your blood sugar or body composition may be improving. You could be lowering your body fat and increasing your skeletal muscle. These are all great gains!
So, start today. Start small. And keep going!
