Let's Talk Rebound!

• By Beth Meirav
• My Blog

Where are you in your Covid rebound? I say rebound because I do feel we are at the tail end and finally coming out of this madness.

Whether you ended up having Covid or not, this pandemic has dramatically impacted you both physically and emotionally.

Let’s talk rebound and how to return to your true self or perhaps even a better (healthier) version of you.

I recently read this quote that I have to share with you “Habits are the compound interest of self-improvement”. I love that quote! It’s from Atomic Habits by James Clear. Take a moment to think about that.

He definitely had it right. I have spoken previously about creating tiny habits and building on them. I love the reference to compound interest. That’s a perfect way to look at it. You are slowly building on something that will have a huge payoff. Your health!

So perhaps this whole Covid experience has been a bunch of missteps that led to a problem, but now is the time to make that shift. Switch those tiny daily habits in the right direction and build that compound interest. 

How do you start? It’s simple. Just take the first step. It will be different for each of us. Don’t think your starting point has to be the same as anyone else’s. Just start creating that first tiny habit and go from there. Make this rebound count!

There's no one-size-fits-all approach to eating better.  On the Sadkhin Program I do a complete detox, flushing out the fatty tissue from your body (particularly that visceral belly fat that is impossible to get rid of!). I also focus on making small changes to your diet that will prevent you from gaining the weight back. These new healthy habits are key. You can start here or start with my program (and get to your target quickly) and continue. I want to introduce to you the few changes you can make starting TODAY. Here's my list of FOUR simple diet tweaks that can ultimately make a huge difference.

 

1.Eat More Fiber! 

By adding more fiber into your diet you will naturally eat fewer fatty and sugary foods. Your fiber-rich choices will fill you up faster and you won't have room for those fatty foods. You can start by increasing your intake of fresh veggies and fruit, especially those with edible stalks, skins, membranes, and seeds (such as broccoli, artichokes, raspberries, apples, and oranges). Switch from refined grains (like white rice) to whole grains (quinoa or farro) or even better eliminate the whole grains and use lentils or beans as your base under your protein or in your salad.

2.Eliminate diet drinks and artificial sweeteners

Many clients I work with are amazed at how their appetites change once they've stopped consuming artificial sweeteners. Believe it or not, your cravings for sweets will disappear. I can lecture about drinking water all day long (at least that's what a few of my clients have kindly pointed out). Try doctoring up the water. Add lemon or lime. I love mint in mine as well. Artificial sweeteners disrupt gut bacteria in ways that may increase the risk of obesity. If you need a bubbly drink then try seltzer.

3. Swap some of your starches for non-starchy veggies

Easy swaps:

Lettuce wrap those fajitas or burgers

Use Zucchini noodles (they are already prepared for you in the store!) instead of pasta

Put your Chipolte on a bed of lettuce instead of rice

Double up those veggies and you won't even notice the starch is missing from your plate. You will be just as satisfied.

4. Cut back on booze

Who needs the extra calories? Not only does the booze add calories, but it also tends to "make" you eat things you would never normally consume (bread, chips, pretzels). It also tends to cause most people to eat way more than they normally would. You don't have to eliminate alcohol completely to shed pounds, but consciously cutting back to perhaps just the weekend and also drinking in moderation (just a reminder that's one drink for women and two for men),and downing a glass of water with every cocktail can help you shed some pounds.