Fighting Food Cravings
Cravings are a common hurdle to fitness in a world where unhealthy choices are often the easiest. The leftover box of donuts in the staff room or the candy by the checkout counter are so convenient and appealing. How can we make good choices when our bodies call out for something we know is unhealthy?
DRINK WATER & SLEEP
When we are low on energy or dehydrated, our body reacts by making us crave foods that will give us energy! Usually, we reach for foods high in carbs and sugar. If you are thinking about snacking, drink a glass of water first to see if that's what your body really needs. Make sure that you are getting enough sleep, or if you can't get your 8 hours, try drinking unsweetened tea or black coffee to give you a boost without adding to your sugar intake.
EAT MORE FREQUENTLY
There is a difference between emotional cravings and real hunger. Fend off hunger by spacing out your healthy meals and having planned snacks throughout the day. Be sure to measure servings and keep track of nutritional values. The idea is to eat more often, not to eat more.
EAT MORE PROTEIN
Protein is a great way to fight food cravings, because it keeps you feeling full for longer! Protein also contributes to lean muscle mass, and it actually uses up more calories just to digest it, so it’s a great option when you are working to get fit. Every meal of your day, including snacks, should include protein.
UNDERSTAND YOUR CRAVINGS
Most cravings are caused by emotional factors, like stress or boredom. Do you suddenly want candy before a meeting with your boss? Do you end up snacking while you're watching Netflix at home? Maybe when you think about your ex you binge on ice cream? Once you identify the root of your cravings it is easier to resist them. Try elevating your mood in other ways, like creating an upbeat or relaxing playlist of music to listen to whenever a food craving strikes. The songs provide an emotional release AND won't add regret to your feelings later in the day!
DISTRACT YOURSELF
Food cravings behave like waves: They build, crest, and then disappear. If you can distract yourself for a 10-15 minutes, it's very likely that your craving will subside and you will be able to move on with your day. Distractions that involved moving are especially effective. Try taking a short walk, some simple cleaning, or making a phone call to take your mind off of food.
BE PREPARED
Study your daily routines. If you get cravings every afternoon around 3pm, make sure that you are prepared! Arm yourself with healthy pre-portioned snacks so you don’t overdo it when your cravings inevitably strike. Fiber-rich or nutrient-dense snacks are longer-lasting pick-me-ups than the sugar- and fat-filled treats we tend to yearn for. Make sure to keep track of nutritional values and servings, and make sure that protein is a part of those snacks. Having these smarter snacks on hand will also help you make good choices when cupcakes or donuts unexpectedly show up at the office.
BE HONEST & KEEP TRACK
It's easy to lose track of how much we eat throughout the day. We tell ourselves that the 5 Jelly Beans we grab from the receptionist's candy jar don't count, a drink after work can't have THAT much sugar, or that having a larger portion than the prescribed serving won't really matter, but it adds up. Be honest with yourself about how much you are consuming throughout the day. A few impulsive choices can undo a lot of hard work, but remember...
TOMORROW IS ANOTHER DAY
There are times when enjoying a piece of birthday cake with a friend or sharing ice cream with your kids is worth it! Let yourself indulge sometimes! It helps keep life fun, but be sure to be honest with yourself about how often and how much you are indulging.
I wrote this article for the NerdstrongGym.com blog!
The First Steps to Getting Fit
Like most Americans, I've spent a good portion of my adult life playing fitness musical chairs. Weight Watchers, 24 Hour Fitness, yoga, counting calories, workout videos, spinning classes, Barre class, online newsletters, Curves... you name it and I've tried it. Sometimes, I was lucky and got limited results, but none of it stuck or made a meaningful difference in my overall health. This is the trap that we fall into with fad diets, free trials, unrealistic expectations, and short-term goals. So how do we really change our lives and make healthy habits the new norm?
Answer: Be realistic. Brutally realistic.
Step 1: Be Realistic about Your Plan
Most people aren't going to be able to sustain an immediate total overhaul of their lifestyle long-term. The passion of our New Year's Resolutions or fear of the bridesmaid's dress fades, and we go back to 
our normal routine. Unless you have superhuman motivation or willpower, you have to be more realistic with your fitness plan and your ability to stick with it. Start off by committing yourself to one lifestyle change and make it something measurable so that you can hold yourself accountable. Remember: It's better to make one permanent change than five changes that you can't sustain.
For me, it was deciding that I was going to find a way to be physically active at least twice a week. I'll be honest, it was difficult at first. My busy schedule didn't leave much room for anything new, but I could see my body was wasting away from sitting at a desk all day. Movement had to be my first priority.
Step 2: Be Realistic about Your Implementation
This step can also be called "Be Brutally Honest about Yourself."
So I decided that I was going to be active twice a week. Great! Now I had to figure out how I was going to make that happen. That started with really looking at what had caused me to fail so many times before. Why hadn't I been able to stick with anything? I warn you, this isn't always a flattering experience, but being TOTALLY honest about yourself allows you to make a plan that you can actually stick with.
On reflection, I found that I am a cheapskate, unwilling to drive very far, competitive, unable to change my work schedule, need an authority figure (coach/teacher) to please, and am motivated by the opinions of my peers. Super confidence building, right?
But seriously, each one of these things contributed to my previous failures. I'd join a yoga studio when they had a half-priced deal and then quit when the price changed to $200 a month. I'd try "do it yourself" programs (Weight Watchers online, workout videos, and online newsletters) or mega gyms (24 Hour Fitness) because they cost less, but I was just a credit card number to them and there was nobody to coach me, cheer me on, or hold 
me accountable. I'd sign up for some trendy new fitness class only to find myself unable to make it to their limited class schedule (the spin class), be discouraged because of an inconvenient drive (Barre class), or find that I wasn't being challenged (Curves). After making my new plan, I went looking for a gym that worked with all my faults - er, personality quirks - and eventually found one that was the perfect fit for me. I really feel that is why, nine months later, I have successfully gone from going to the gym twice a week to going four to six times a week and am LOVING IT. (Shameless plug: NerdstrongGym.com)
Your implementation may not be a gym. Maybe it's joining a softball team, or signing up for dance classes. Maybe it's prepping your weekly lunches on Sunday so that you don't have to think about it before work or starting a salad club at your office. Maybe it's finding a workout buddy or getting a personal trainer. The possibilities are endless! Be creative, but be true to yourself. Don't be afraid to try something, evaluate, and then switch to something else if it isn't working for you.
Step 3: Be Realistic about Your Expectations
The media has poisoned us into thinking that impossible results are the norm. We see infomercials with insane before and after pictures, celebrity exercise videos that promise to completely change us in a few weeks, and magazine ads for diets and supplements that will melt away our woes for a credit card number. DON'T BE FOOLED! These things are designed to make us feel inadequate and like fitness failures because they are trying to sell us crap. The fitness market is a multibillion dollar industry that DOESN'T WANT US TO SUCCEED, because once we are in shape we will stop buying what they sell. The worst part is that their tactics work. Our self-confidence plummets and we start looking for the next miracle elixir that will fix us NOW.
Real fitness improvement takes time and dedication. We are talking months or years, not days or a few weeks. Keep your expectations realistic! Stay patient, and keep at it! Do not give up!
My trick for staying motivated has been keeping track of my progress in multiple ways. Recording my improvements at the gym (weight lifted, number of reps, speed) has been my #1 measure, followed by body measurements and clothing size/fit. Our bodies change and fluctuate based on tons of factors. Multiple measures mean that I constantly see progress in some aspect of my fitness, even if some measure plateaus or regresses. This strategy really works for me and has helped keep me motivated through my holiday "setbacks"! Just make sure it is something quantifiable so that your progress isn't subjective. Running farther without walking, dancing for more songs, lowering your cholesterol level, waist and arm measurements - there are so many things you can track! Be sure to keep a written record of whatever your measures are so that you can really see your progress!
Please note: Weight is an unreliable measure of progress. I am working to cut off my relationship with the scale because it doesn't truly measure fitness or health. You can get stronger or lose inches and still weigh the same or more! I suggest that you don't use weight as one of your measures!!
Knowing what path to take is the most important part of any journey. Fitness is no exception. The latest fad or what worked for your best friend may not be your path. Don't be afraid to try different things until you find what works for you. Eventually, my twice-a-week exercise schedule became as routine as going to work, and I was ready to create Kimi's Fitness Plan 2.0. Once your first change becomes the norm, you can focus on taking another step. You can do it!
Have a fitness plan that really worked for you? Help your fellow geeks by sharing your experience in the comments below!