The key way to lose weight and, more importantly, keep it off is to have a healthy and well balanced diet, through proper eating habits. Here are a couple of nutrition tips that will help you in your road to weight loss success.
1. Drink plenty of fluids, especially water: Proper fluid levels are one of the main foundations for high metabolism. You will burn a lot more calories at rest if your metabolism is high. Recommended fluid level is about 3 liters (96 fl oz) for women, and about 4 liters (128 fl oz) for men.
2. Eat a variety of fruits and vegetables: This will provide you with an array of different vitamins and minerals necessary for great nutrition. You should get about 4 servings of fruits and 4-5 servings of veggies. For example, a large fruit is considered 2 servings.
3. Portion your meals: Always keep your meals in small portions, with a source of good carbohydrates, lean meats, and fruits/veggies. (Ex: 4oz. grilled chicken breast, with ½ cup brown rice and 1 cup broccoli). It’s easy to portion food when you follow the serving size, on the food label.
4. Carbohydrates are not your enemies: Carbohydrates are very important for your body! It’s your primary source of energy for your muscles. Your brain, alone, needs about 120 grams/day. Choose the right sources. Sources that contain at least 3 grams of fiber are considered high fiber and very wholesome.
5. Fats can be your friends: The body needs around 20-30% fat daily. Good fats (unsaturated) come from nuts and oils. These fats are very important for a healthy diet and can reduce risk of age related diseases such as heart disease and stroke. Fish such as salmon and tuna contain omega 3 fats that reduce inflammation and increase recovery from a tough workout.
6. Breakfast of champions: Some of us skip breakfast because “there’s no time”, which can be disastrous on the metabolism. Breakfast doesn’t always mean pancakes and eggs whites. That can be time consuming. Instead, try a blend of yogurt, berries, flax seeds, and some whey protein. It’s quick and will jumpstart your metabolism for long lasting energy, throughout the day. Adding a multivitamin daily is also important. It will give you the vitamins and minerals you need that you may not get from food. However, keep in mind that vitamins do not replace food.
7. More wholesome, less processed: Choose foods with the least processed and refined ingredients in your diet. Wholesome foods are very nutritious and important for healthy living. I always say if a product has too many ingredients, with long names that are hard to pronounce, chances are it’s not good for you.
If you have any questions regarding nutrition or personal training services, feel free to email me at shadi@getfitwithshadi.com.
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