1. Eat foods with LESS than FIVE ingredients! Eat whole foods, processed foods are evil!
This is an easy strategy to incorporate more whole foods into your diet. What the heck is a whole food? Whole foods are foods that come directly from nature and have not been processed. They are usually plant-based such as fruits, nuts, vegetables, and whole grains. However, you can add organic meat, preferably fish, chicken, and turkey to the whole food list. Now that you know what a whole food is, let me brief you on processed foods. Processed foods are evil! They want to suck the life out of you, make you tired, addicted to them, and make you FAT! Here are some examples; soda, candy, cookies, chips, white bread, white rice, pretzels, ice cream, fast food, fried food, and basically everything that is not a fruit, vegetable, whole grain, or lean meat. This rule will change your mental clarity, energy levels, quality of life, body shape, and basically every aspect of your life. Don’t be scared, once your body gets used to it, it will crave whole foods! https://www.rponlinecoaching.com/
2. COUNT CALORIES! Get to know what you are stuffing your face with!
This is one of the most mind-blowing, helpful ways to shrink your waistline. You don’t need to count calories for the rest of your life, just until you learn how many calories are in the foods you eat. An awesome and FREE app or online site called MyFitnessPal will make calorie counting a cinch. This site also tells you how many calories you should consume according to your weight loss/weight gain goals.
3. Divide your plate into THREE parts!
The main portion of your meals should be vegetables with a lean meat and whole grain as sides. Your plate should be composed of 50% fruits and vegetables, 25% lean protein (ex. fish, chicken, turkey, and tofu), and 25% whole grains or other complex carbohydrates (ex. brown rice, whole wheat pasta, oatmeal, and baked potato). Of course, very un-American but you are about to make a change right?! Again, remember to count your calories!
4. STOP PIGGING OUT! Are you a social-eater?
Discipline your mind to manage your waistline! We tend to let ourselves over-indulge at parties, family get-togethers, and on weekends because we mentally allow ourselves to relax with our diet. This is a common culprit for weight gain and will sabotage any butt-kicking exercise you do during the week. Basically, every month has a holiday, party, or family get-together and every weekend usually has at least one night out. If you are overeating at each of these events, your gut will begin to eat the rest of your body! An easy way to maintain control at events is to bring something tasty that is healthy and munch on that all night! I know where your mind is going and yes, there are many things that are tasty AND healthy.
5. Don’t get HUNGRY! Why do we crave sugary, salty foods?
Your body is an amazing machine that transforms the carbohydrates you eat into blood sugar (glucose), which our body uses for energy. Our pancreas then secretes a hormone called insulin to transport the blood sugar into our cells so they can use it as energy. When we eat processed foods and foods that are high in sugar we cause an insulin surge to get all that blood sugar (energy) into our cells. This insulin surge takes the blood sugar out of our blood too quickly, which causes our blood sugar level to drop too low. You then feel hungry and tired, which causes you to crave sugary or salty carbs to quickly increase your blood sugar levels! Which will then crash again soon, causing you to do the same thing again, and again. Vicious isn’t it? Instead of allowing yourself to get hungry and fall into this cycle, eat smaller portions throughout the day high or eat three bigger meals and then have small healthy snacks between each meal. Healthy snacks would be nuts, fruit, or veggies. Fiber and complex carbohydrates are also important in maintaining blood sugar levels.