Typically, people focus heavily on their exercise when they are ready to lose weight, get lean fast, or tighten up in a short amount of time. Yes, you surely do need to exercise 5-6 times a week, but your diet is going to be the critical factor in making big changes in a short amount of time. The exercise is easy but when it comes to Nutrition it can be the most challenging aspect to weight loss.
No worries - I've got your back or your belly I should say :). Try these quick tips on for size and let me know if they pay off in your healthy journey.
1) CONSISTENCY WINS THE DAY
Creating better eating habits should be a lifestyle change, not a temporary switch. Find a nutrition plan that works for you and your goals, and stick with it. Need help on this -- please message me!
2) EAT BEFORE YOU'RE HUNGRY DRINK BEFORE YOU'RE THIRSTY!
Before eating, drink a glass of water to make sure it’s hunger and not thirst that you’re feeling. A quick tip on water - aim to drink 1/2 your bodyweight (in ounces) each day. So for example a 140 pound woman should drink 70 ounces of water a day.
3) TRACK YOUR CALORIES
Keeping tabs on what you eat is crucial to successful weight loss. Find some apps for your phone, buy a journal, or use a spreadsheet. Be sure to measure all serving sizes. My favorite apps are myfitnesspal and mydailyplate. We can't measure what we can't monitor and most results come from knowing what you put in your mouth. Track for one week and let me know how it goes!
4) IT’S OK NOT TO BE PERFECT
Eat clean 90 percent of the time, and enjoy that indulgence meal 10 percent of the time. You don’t have to be absolutely perfect to see success, you just have to be consistent in eating healthy more than not.
5) EAT LESS SUGAR
Sugar is sneaky. It can pop up in condiments, bran cereals, even bread. Sugar is fine in moderation,, but watch for ingredients like glucose, fructose, honey, dextrose, maltodextrin, and maple syrup. Even artificial sweeteners, though calorie-free, can make you crave sweets. Go for nature's skittles like a bowl of fresh fruit in the morning with greek yogurt (plain).
6) WHOLE FOOD IS BEST
Eat as many single-ingredient foods as possible. The closer to nature the better!
7) DON’T DRINK YOUR CALORIES
If you’re trying to make big changes in your body, it’s time to ditch that mocha latte thing you drink every morning. And those happy hour cocktails add up quickly too! Stay away from supposed healthy fruit drinks or body replenishment drinks. Water is best.
8) ALWAYS PACK HEALTHY SNACKS
Always keep a healthy snack in your purse, backpack, or car. Pack a handful of nuts and a mozzarella cheese stick, a scoop of protein powder, low-sodium jerky, veggies, or a protein bar, or a protein shake, so you have good sustenance with you when hunger strikes and you’re out of the house.
9) PREPARE MEALS IN ADVANCE
Save yourself time by cooking in bulk or slow-cooking meals. Plan a shopping day and prep day each week and you'll be well on your way to success.
10) ASK FOR WHAT YOU WANT WHEN YOU EAT OUT
When dining out, don’t be afraid to ask for substitutions. A few small changes can easily cut 300 to 500 excess calories. Pay attention to how food is cooked, and if you’re unsure about any ingredients in the dish, ask your server. You can always tell them exactly what you want and how you want it prepared even if it’s not on the menu. Check out myblog post on how to eat healthy at P.F. Chang's!
11) JOIN A SUPPORT GROUP - whether it's online (ask me about ours), or a neighborhood group of moms research shows that results come quicker and stick when you have an accountability group or partner supporting you!
12) DON'T FALL FOR THE FAT-FREE HYPE
Fat-free is not synonymous with healthy. Often “fat free” is code for “full of sugar.” Go for healthy fats instead! Don’t avoid fat entirely. Fat is just as crucial to a balanced diet as proteins and carbs are. It provides energy, protects organs, and helps the body absorb nutrients.
13) NOT ALL PROTEINS ARE CREATED EQUAL
For muscle gains and fat loss, you need to eat protein. Try to get at least 1 gram of protein per pound of bodyweight.
Eat the right sources of protein - protein plays a huge role in fat loss and it expends a lot more calories digesting (burns calories) it
- get a lean source of protein every meal
- not all proteins are created equal, e.g. fatty meats but most meats like chicken, and alt. sources of lean red meat & beef, buffalo, elk, venison (any wild game meat), fish like Salmon (great source of Omega 3s too), one source of protein that people usually never eat is pork and a lean cut of pork is a lot less fat than a lean cut of beef even, protein powder, greek yogurt (keep it for the a.m. because it's higher in carbs, 20 g protein per serving)
14) SPICE IT UP!
- black pepper increases metabolism by up to 8% after each meal
- cayenne pepper up to a 25% (spike) calories burned after meal
- chili powder
- garlic
- ginger
- cinammon -helps control blood sugar levels, boosts immune system, promote digestive system, t can help maintain healthy blood glucose levels, stabilize energy levels, and curb those hunger-causing insulin crashes. Add it to oatmeal, yogurt, or even your morning cup of coffee or protein shake.
- tumeric
15) GET YOUR ZZZ'S
Sleep plays a huge role in weight loss, muscle repair and recovery and success in your weight loss program! Get your zzz's!
If I can help in any way, please don't hesitate to set a time to meet or leave your details and I'll get back to you.
Your friend and Coach,
Joy Poulsen
Chief Inspiration Officer
Inspire Fitness Bootcamps &
Online Fitness Coach
http://getfitiwthjoy.com
inspirefitness@comcast.net
Message me to join my free online support group for healthy eating and fitness!
