We
all know nutrition is the number one factor in fat loss or building muscle, yet it is still the biggest issue we have in achieving our goals. It's not that we don't want to achieve those goals, but more that we let ourselves get in our own way. So here are the tips I use to help my clients and myself achieve success.
Don't keep junk in the house: This has to be the number one rule to success. It's pretty simple, if there is not junk in the house then there is no way you can eat it.
Always wait 15 minutes after you eat before eating more:It takes time for the food we eat to make it to our stomachs. So if immediately after you finish your meal you are still hungry that is normal and good. Wait 15 minutes and you'll be amazed at how much fuller and more satisfied you are.
Variety equals health and satiety: One of the biggest mistakes I see people make is eating the same 5 foods over and over again. Our bodies are not designed to eat a few foods over and over again. So if you feel unsatisfied, hungry, or lethargic it may just be a nutrient deficiency due to not getting enough variety. So focus on a couple things with your variety: more variety with fruits and veggies! Yes, that's correct, I said fruit. Fruit is not the enemy and is much needed to live a healthy lifestyle. And only eating broccoli and asparagus is also not healthy. There are plenty of other veggies to add in there.
Prep and prepare your food ahead of time: This might sound like a no brainer, but you'd be amazed at how often I hear, “I didn't have any food to eat.” Success in anything in life revolves around planning. Without a plan you will fail. So if you plan on being healthy, have a plan. Then prepare so you can be successful with that plan. One trick I use is to cook all my food once a week and store in the fridge and freezer. Another trick is a high quality protein shake and protein cookie as a backup option, especially when fishing all day. And worst case is to have a few restaurants I know that will cook my food the way I need it to be healthy. Obviously McD's and Burger King are not on my list!
Drink plenty of water, especially during meals: Another big mistake people make is not drinking enough water. Being dehydrated not only makes you feel hungry, but just 2% dehydration and your brain won't function at optimal levels. Water is essential for nearly every major function of the body. By drinking more water you will increase fat burning, energy levels, and performance. Tip: drink ice water and you will burn more calories.
Never cut one specific macro out of your diet: You've probably seen one of the many diet crazes out there. Most of them seem to have one thing in common, either cutting out a macro or cutting out a specific food type. Being healthy is more than just looking good. There are many good looking people that are very unhealthy and many even have eating disorders. To live a healthy lifestyle, keep variety in your plan and don't cut out an entire macro or food type.
Eat smaller meals throughout the day: Most people still believe that if you spread your meals over smaller portions and eat more frequently that your metabolism will speed up. I have my clients space their meals into smaller more frequent meals. I do it not to speed up metabolism, but to keep from binging. One reason most people eat huge portions of food at one time is because they are starving and have gone a long time without food. There are also other benefits to spreading out meals, but speeding up metabolism is not one of them.
Don't go shopping when you’re hungry and never buy anything not on your list: This one is pretty self explanatory. If you go shopping hungry you're more likely to make a bad decision. And if you commit to yourself not to buy anything not on your grocery list then you will not have that junk in the home to eat later. (See Tip #1.)
Don't be afraid to have the occasional splurge, but count it into your plan: Having those delicious junk foods is a part of life and it's alright to do so. The key is to put them into the plan and to count them into your daily totals. Going weeks or months without having the foods you crave is a recipe for disaster. One Hershey’s Kiss here and there will not ruin your physique. Count it into your daily macros. Now with that being said, don't just fit your macros and eat anything you want. We still need the right type of food to fuel the body.
If hungry, munch on green veggies: When all else fails and you are hungry and you have done everything you are supposed to do, munch on some green veggies. Green veggies are loaded with fiber, nutrients, and are not calorie-dense. A handful or two of veggies is not going to keep you from reaching your goals. Raw veggies are always the best.
I hope these tips help you reach your goals. There is no secret to getting healthy and shredded. It's pretty simple. Eat healthy foods, eat less than the body needs, exercise daily, give the body time to recover, and have a plan. Good luck with your goals and hit me up on Facebook.
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