YOU MUST FOLLOW A HEALTHY AND CONSISTENT DIET IN ORDER TO ACHIEVE WEIGHT LOSS!
No matter how much you workout, if you eat junk food, processed food, fast food, etc. overall foods that are nutritionally deficient…you will have trouble meeting your fitness goals!!!!
I tell my clients over and over again in order to keep it embedded in their brain and always on their mind.
“Watch what you eat, when you eat, and how much you eat!!”
What You Eat: Each food/drink of every meal should be packed with nutrition! Many clients say they have a hard time meeting their daily caloric goal (ex. 1500 calories). The main reason is that they aren’t eating nutritious foods! Ensure that your meals are nutritious by following these easy steps.
1. Make each meal yourself! Don’t go to a fast food joint, deli, restaurant, carryout! Make your meals, bring them with you to work, bring them in a cooler if need be. You have no idea the ingredients that fast food and carry out restaurants put in their meals, and sometimes the workers at these joints don’t even know what is in the food themselves because it is highly processed! Processed food = nutritionally deficient food in almost all cases so PLEASE avoid it ALWAYS!
2. Each ingredient of your meal should be natural and unprocessed! When you are putting a meal together make sure each ingredient is beneficial to and needed by your body. 98% – 100% of the ingredients should be found in nature (fruits and veggies) and able to eat right from nature without processing. Think simple ingredients. If you can pick it from a tree or a crop than it is good. When we eat nutrient dense meals we feel more satisfied, our bodies function properly, and get our essential vitamins and minerals!
3. Correct Ratio of Macronutrients! 1-2 Part Fat, 2 -3 Part Protein, 2-3 Parts Carb. Watch your fat intake. No trans fats and avoid unhealthy saturated fats at all costs. Mono- and Poly-unsaturated fats are good. Your total calorie intake should be about 15-25% Fat daily. Lean Proteins like chicken breast, turkey and fish are great. Try and have a little protein in every meal if you are participating in heavy training, for moderate exercisers eat protein sources for key meals like breakfast, lunch and dinner. Your total calorie intake should be about 30%-40% Protein depending on your training capacity. Now carbohydrate intake is important to make sure you have energy! BUT, you must eat the right carbs! Fruits and veggies should be your main source of carbs! Eat a few servings of grains per week (if lifting weights, you’ll need complex carbs to fuel your workouts, ex. oats or quinoa) to get carbs, such as brown rice or oatmeal (no processed carbs please!).
When You Eat: Eat 5 small meals daily. Eat about every 3 hours. Eat for what your activity level will be over the next 3 hours. Eat breakfast!!!! Eat no later than 7:30PM! Eat your heaviest and higher carb meal no less than 2-3 hours before a workout and make sure it is a LOW Glycemic Index meal. If you need energy before a workout eat something very small, low in protein and fat, and no less than 30 minutes pre-workout. Afte
r your workout try and eat a high protein, higher Glycemic index carb, low-no fat meal within 30-45 minutes. Eating every 3 hours will keep your insulin levels balanced and your body happy!
How Much You Eat: 5 SMALL meals. Make sure your meals are small! If you are trying to eat 1500 cals/day then divide that by 5 and you get 300. So each meal should be about 300 calories. You can increase or decrease your caloric intake at each meal depending on your activity level for the next 3 hours. Practice portion control, use smaller plates, make your meals before you are starving for food to avoid making too much and the “Eyes are bigger than your Stomach” syndrome.
Last, BUT NOT LEAST! YOU MUST BE CONSISTENT WITH YOUR DIET!
When on a diet, most people have their “Off Day” in which they allow themselves to cheat a little…this is counterproductive if you binge on junk food or processed food. Your body will crave it the next day believe it or not, somewhat of a withdrawl effect. And once you dibble dabble and endulge in something unhealthy you will think, “Oh just one more piece of chocolate won’t hurt…”. Well, guess what, it will because you are enabling these bad habits again that you worked so hard to eliminate from your life. Don’t go all David Hasselhoff on your ‘Off Day’. Instead, have an “Off Day” but make that “Off Day” a day which you allow yourself to endulge in something healthy. Splurge and buy a lean cut of steak to cook for dinner, make yourself some homemade strawberry sorbet for a dessert, be creative but just remember to make sure whatever you endulge in is beneficial to and needed by your body!
Health & Wellness!