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How to Prevent Diet-Induced Mental Fog

How to Prevent Diet-Induced Mental Fog

We’ve all been there.

We decide to start eating healthy and it all goes well for a while. Then, one stressful day we realize that we have nothing to eat for dinner. We’re hungry, we’re tired, and we just can’t seem to think of anything healthy to eat. The fridge appears empty and it’s actually hard to remember why we wanted to eat healthy in the first place.

This is what I like to call diet-induced “mental fog“ or “brain fog.”

This is the feeling we get when we’re hungry, can’t think of anything healthy to eat, and can barely remember why we want to avoid unhealthy food.

When this happens, our chances of a full-blown junk food binge increase substantially.

It’s Not A Matter Of “If,” But “When”

This mental state will occur sooner rather than later. You scared? You should be!

But there is no need to panic because I have a few tips that can circumvent this sort of situation.

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This involves writing down solutions to your problems while you are clearheaded and having them on hand when your brain suddenly decides to turn into an organic vegetable.

There are five different lists that can help here.

Planning Meals Ahead Of Time

Planning your meals ahead of time can work wonders. You will never have to worry about what you’ll have for breakfast, lunch, or dinner because you’ve already planned it.

You can do this once per week, once every two weeks, or perhaps just a few days in advance.

This way, you will know what you need to buy at the supermarket and you won’t find yourself standing ravenously hungry in front of an empty fridge (or a colorful and tempting vending machine).

Write Down What You Lose By Avoiding Bad Food

I recommend writing a list of the sacrifices you make by avoiding unhealthy foods.

This can include things like, “can’t eat cakes at birthday parties,” “can’t eat my way out of feeling blue,” or “will have to cut back on my favorite food, pizza.”

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Write Down What You Gain By Choosing Healthy Foods

This list should include all the benefits you believe you will gain by eating healthy foods to boost your metabolism.

This list might include things like, “I’ll look good in clothes,” “I’ll look good naked,” “I’ll feel comfortable in my own skin,” “I won’t feel like people are judging me,” and “I will live a longer, healthier life.”

Compare These Two Lists And Make An Informed Decision

These two lists are the facts. You wrote them when you were fully conscious and clearheaded. Now look at both lists and compare them.

Which is more important to you? The things you lose by avoiding junk foods or the things you gain by eating healthy foods?

Make a logical decision. Most likely you will think that the benefits of eating healthy far outweigh the negatives. Write it down on your list.

It could say something like: “I have made a logical decision that the benefits of eating a healthy diet far outweigh the negatives.”

Say it out loud and repeat it a few times!

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A List Of Healthy Fast Food Places

There are actually many “fast food” places out there that do serve healthy food.

One place that I like to go to serves foods that are mostly unprocessed, organic, and made with ingredients that are natural.

Many places that generally serve unhealthy food do have healthier options. Many burger joints may also serve a steak with a baked potato. Some places have bacon and eggs or a chicken salad.

Look around, call, ask your friends, look on the internet. You will find these places if you look.

Write them down. Have a list of 5-10 “fast-food” places that you can eat at that are reasonable alternatives to a healthy, home-cooked meal.

A List Of “Dirty” Meals

Sometimes, we get these cravings for something energy dense and “dirty” like a hamburger or a pizza.

When this happens, we might even feel disgusted by the thought of eating healthy stuff like fish or vegetables.

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During these moments, having a list of “dirty” but still relatively healthy meals can help.

My go-to dirty meals are:

  • 5-6 eggs, fried in butter, mixed with fatty cheese and garlic. Fry until cheese gets a grilled texture.
  • Ground beef, fried in butter with fatty cheese, salt, pepper and some garlic. Fry until cheese gets a grilled texture.

These meals taste somewhat like they might be related to junk foods, but they are actually much better choices than actual junk food.

Your Emergency Manual

I recommend you write these lists on your computer and print them out. Possibly print several copies.

Keep them with you where they might be needed — in your glove compartment, on your fridge (or hidden near it), in your desk at work.

Look at it like your emergency manual. This is your go-to manual for what to do to survive a junk food craving “emergency.”

When the mental fog sets in, having lists like these to remind yourself why you are eating healthy and what you can do to get a healthy meal can literally make or break your weight loss efforts.

Featured photo credit: istockphoto via media.istockphoto.com

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Jae Berman

Health Writer

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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