Nutrition tips to help you live a healthier lifestyle:
Starving yourself is NOT the answer to losing weight. You may see quick results, but it is not the solution for long-term success. From an evolutionary standpoint, your body will go into a protective starvation mode and store fat. Eat 3 meals a day (depending on goals) with healthy snacks in between to keep your metabolism fired up!
Know when to say “No!” Eliminate alcohol, sugary drinks, and junk food from your diet. When in social events, do your best to choose healthier options when available. At the grocery store, stick to the perimeter sections and avoid the aisles containing processed foods. Stay away from situations that you know will tempt you to make bad decisions.
Portion control is an important component in weight loss/management. Try to avoid eating in front of the TV, as this can lead to overconsumption because you are ignoring the feeling of being full. When you feel full, stop eating and save the rest of your food for a future meal. Use smaller plates/bowls so your serving size appears larger. Drink water in between each bite to fill your stomach faster.
If you do not already, try preparing your meals for the week all at the same time. You will be in control of what and how much you eat at each meal. Meal prep saves both time and money. It can help you avoid stopping for fast food and extra trips to the grocery store. Preparing meals for your family members will insure against unhealthy decisions on their part.
Reduce or eliminate Sugar intake. Overconsumption of Sugar can lead to Diabetes, fat storage, and tooth decay. Cut out sugary drinks and snacks and replace them with water, tea, and fruits. Take small steps in cutting down on Sugar consumption instead of quitting cold turkey to avoid relapsing.
Eat foods high in Fiber. According to the Institute of Medicine, the daily recommended amount is 38g for men and 25g for women (www.webmd.com) Foods high in Fiber will aid in digestion as well as help you avoid overeating by making you feel full longer! Some examples include: lentils, kidney beans, raspberries, apples, broccoli, and almonds. You may eat these with your meals or in between as snacks.
Stay hydrated throughout the day! Drink the recommended daily amount of water (13 cups for men, 9 cups for women) The old “8 cups a day” advice is outdated (www.mayoclinic.org) Inadequate water intake can lead to fatigue, high blood pressure, and kidney problems. Avoid drinks high in sugar (Juices, Soda, etc.)
“Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you’re working out, you’re going to feel good.”- Jason Statham