Losing weight and get into great shape requires more than just the right exercise program. Diet and Nutrition is the key make or break factor in the long term success of your weight loss program. It doesn’t matter how hard you train, eating a poor diet will always catch up to you.
Here are 8 tips for better nutrition and better long term weight loss results:
1. Eat Breakfast Every Morning- Give your metabolism a jump start first thing in the morning by eating a healthy breakfast. At night when you are sleeping your metabolism slows down as your body is conserving energy. Eating breakfast first thing will help to jump start your metabolism for the day because your body uses calories to digest the foods that you eat. You will also get that much needed energy boost first thing in the morning and feel less hungry the rest of the day. If you eat a healthy breakfast, you are more likely to make healthier choices throughout the day..
2. Eat Small Frequent Meals Every 3 Hours- Once you get your metabolism jump started first thing in the morning, you will want to keep it burning all day long. The easiest way to do this is to eat small frequent meals every three hours.
Here is the most common way:
In addition to keeping your metabolism elevated you will feel less hungry and eat less food when you do eat. It will also eliminate cravings for carbs (sugar) which usually occur when you go for long periods between meals
3. Focus on Eating Whole Foods 90% of The Time- Whole Foods are unprocessed and unrefined foods that come as close as possible to their natural state without any added sugars, fats, or preservatives. These are the foods that you find lining the parameters of grocery stores.
The only foods in the middle isles that you need are:
The focus is on eating whole foods 90% of the time and saving cheat meals for the other 10% of the time. So if you eat 6 meals per day, you can eat four cheat meals per week without feeling guilty about it.
4. Avoid Eating Processed Foods. Process foods usually contain added sugars, salts, trans-fats, preservatives, and more chemicals. These are the foods that can be found inside ll the isles of the grocery store and inline when you’re checking out.
These are the foods responsible for causing weight gain and put you at risk for developing high cholesterol, high blood pressure, heart disease, diabetes, ect.
5. Eat a Lean Protein with Each Meal- In addition to proteins being the building blocks necessary to build and maintain lean muscle mass. Out of all the essential nutrients, protein has the highest thermic effect. This means that it takes more energy for your body to digest proteins than carbs, fats, or alcohols
Common sources of protein:
*You should aim to eat 1-1.5 grams of protein for every pound of body weight.
6. Eat Fresh Fruits & Vegetables with Each Meal- Fresh fruits and vegetables are an essential part of a healthy diet because they are filling, but usually low in calories. They are high in fiber with helps with digestion and full of vitamins, minerals, and antioxidants.
Some examples are:
7. Save the Carbohydrates for Post Workout Meals Only- If you are like me and the 70% of the rest of the population, you could be intolerant to carbohydrates and your body has trouble processing the carbs making you more susceptible to weight gain if you eat excess amounts of carbs. This is where it can get tricky for most people because your body needs carbs for energy, so if you want to lose weight it is best to save the carbs for post workout meals when your body’s glycogen levels are depleted and need to be replenished. This is the time when your body can tolerate the carbs the most.
So save the carbs for post workout meals and stick to eating lean protein, fresh fruits, and vegetables the rest of the time.
8. Prepare Your Meals Ahead of Time– Have you ever heard the old saying, “A failure to plan is a plan for failure?” If you are trying to make healthier choices and eat a cleaner diet, planning ahead is an important part of your success.
One strategy that I have been using successfully for years is to reserve an hour or so on Sunday and Wednesday nights and use this time as big food preparation nights. During this time you cook and prepare your meals ahead of time for the next couple days by cook large portions and divide it all up into separate individual meals and store them in Tupperware containers..
This strategy will save you a lot of time everyday because all your meals are already planned and prepared ahead of time and now it just becomes a matter of grabbing and going.
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