How to Eat Like a Champion
Atkins, Paleo, Weight Watchers, IIFYM, gluten free, clean eating, etc., with all the nutrition plans and diet fads out there, of course it can be confusing as to which one to follow. There are only two things that should come to mind when deciding on which plan to follow, if any at all:
1. Can you abide by that plan for the rest of your life?
2. Does it fit into your lifestyle?
These have to be the main things considered when choosing a "lifestyle change" because a diet is only successful for the amount of time you are on it. If you are on a diet and lose 15 pounds and then go back to doing whatever you were doing before, you will gain all those 15 pounds back. Fitting into your lifestyle is so important for many reasons. You cannot follow a diet that involves cooking all of your meals, packing them and eating six times a day if you hate cooking and you will never give up going to the café next door for lunch. This isn't a bad thing but it emphasizes the point that you have to find something that works for you.
Calories In versus Calories Out. Most important? Kind of. You definitely need to burn more calories and take in fewer calories if you want to lose weight. However that isn't the be all and the end all. For example, 5 candy bars equal about 1200 calories. If you choose to eat 5 candy bars in a day instead of 5 nourished meals with various whole grains, vegetables, fruits, healthy fats and protein, there will be a significant difference in the way you feel, perform and look.
So which way is the best way? I'm going to give you some simple steps on how to make sure you can follow the BEST plan for you no matter which route you choose to go.
· Always have a lean protein source in each of your meals. That doesn't mean just chicken! Explore lean beef, seafood, eggs, turkey, bison, whey protein, and even legumes.
· Half of your meals should contain a healthy fibrous carbohydrate such as sweet potatoes, oatmeal, brown rice, and whole wheat bread. And half should contain a healthy fat such as olive oil, nuts, coconut oil, avocado, almond butter, and flaxseeds. You also need vegetables to be in the majority of your meals. The more vegetables you eat, the more fiber you will have and thus, the more the carbohydrates you can eat that will not be stored as fat.
· Avoid empty calories such as sugary soft drinks, juices, and even added flavorings to your meals using cream sauces and extra fillings. Try drinking extra water, decaf tea, and occasionally sugar free Crystal Light.
· Use natural herbs, spices, and olive oils with balsamic vinegar and lemon juice for seasoning foods. Natural is better!
Start here and with a little extra cooking, motivation, and guidance, you can be eating like a champion in no time!
Every great journey starts with a single small step. Often times I see people who need to completely change every habit and lifestyle choice they make on a daily basis. They eat the wrong foods too often, they rarely if ever work out, and the list goes on and on. The best advice I can give these people when they’re truly ready and committed to making the change toward a healthy lifestyle is, “Begin with small changes.”
I wouldn’t expect a person to learn Chinese in a single sitting. So why would I expect a person to immediately be able to completely change habits that have formed over years and years? If you try this “all or nothing” approach, you are setting yourself up for failure.
Just for the sake of argument, let’s say you fall into the category of a people who don’t exercise and eat the wrong food. Do not, I repeat, do not start going to the gym five, six or seven days a week. You will burn out or worse hurt yourself. Your body needs time to build up to the stress and demands placed on it with exercise. If you’ve never run before, your first jog probably shouldn’t be a marathon. If you struggle with food, then completely overhauling your diet may sound like a good idea at the time, but again you will fail! Make small changes. Start by doing the things you know you’re supposed to; start drinking more water, add fruits and vegetables to each meal, and stay away from fast food! Don’t over think it. Deep down we know the simple tricks to staying healthy; unfortunately it requires a little more work and discipline.
Discipline is the hard work. We’ve all heard the little tricks and secrets to eating healthy a thousand times. I will say it one more time though, eat real food. If it’s frozen or processed, run, run far away. But to wrap up my point, pick one or two simple changes you can make today and don’t add more to your plate until you’ve perfected the first changes and that small step.
It's that time of year again guys! Those extra sweets, desserts and comfort foods can add a lot of extra calories and therefore can lead to addition weight gain! We've been working so hard on shedding those unwanted pounds not only to look good but feel good as well! Let's not let the kick off of the holiday season scare you off from reaching your goals; the slimmer, more confident you!
HealthPlex Fitness center is offering new shake flavors to perhaps help you avoid those excessive calories while fighting your cravings. Since our shakes contain 20 grams of protein they also are supplementing your workouts by helping to build muscle and boost your metabolism!! A definite added bonus so try one today.
November is just the beginning of the weight gain season. With other holidays fast approaching, that means bring on the parties, lack of time, and constant desserts, food, and drinks! Here are some quick simple steps to help battle that bulge that we're working so hard on to keep away currently: Always prepare, whether it's a simple grocery list, planning out dinners for the week, packing your lunch everyday or making an entire weeks worth of food; remember failure to prepare is preparing to fail. If you had to present a huge power point presentation at work and your career depended on it would u just go in and wing it? No, so why not prepare for your health!? Your health depends on your preparation with food, exercise and lifestyle choices.
One final helpful hint I can give you while getting ready for the festivities is avoid sabotaging yourself. If you LOVE candies don't buy them for the trick or treaters, hand out pencils or spider rings instead! Also there is no unwritten rule that food and drinks have to be consumed in excess at social gatherings! Eat before you go to the parties or bring a dish to share that you know you can eat. Remember we eat to live, we do NOT live to eat!
I'll leave you with one last tid bit of information. 3,500 calories makes up one pound of fat. Let's not allow our bodies to adapt to constant weight gain this holiday season, count your calories, start exercising, and plan plan plan! Call on a HealthPlex professional if you are worried about this fall and winter and remember, you're not in this alone, we are all here to help you!
Lately a lot of clients have been coming up to me explaining to me about these new apps in their phone which tracks food, calories and energy used and burned through daily activities and exercise. I think this is a great tool to become more aware of your caloric intake on the day and to become more aware of what exactly you are putting into your mouth on maybe a daily basis. (like what qualifies a vegetable or not) However there is one area of this program that I would like to “debate” so to speak and give you a little insight on. There is also an area on this program where you can track and log your exercise. Now I believe that all exercise is important and does in fact help you lose weight, but it does not serve as a purpose to eat more!!! I have had some people come up to me saying well I ran 3 miles and on my exercise tracker and food diary it now says I have 1600 more calories I can eat today!!! In my opinion this is where sometimes people who exercise- either gain weight or do not lose (no it isn’t due to muscle) .
85% of what you look like is what you eat. That 15% is exercise, yes if you exercise A LOT and really hard you can transform what you look like definitely, but the truth is there are 24 hours in a day and only realistically 1-2 can be spent exercising- the rest is the diet. So next time you track that food diary and exercise here’s some advice, either skip the exercise portion and just concentrate on the food, or log the exercise but just use it as a guide is to how many “extra” calories you burned and pat yourself on the back for that. Keep your food within your normal range whether it be 1300 calories or 2000- whatever works for you and then just know that every time you exercise you are helping those extra calories burn off- not using it alone to allow yourself more food intake on the day!!! Because the truth is Abs are made in the kitchen not the gym!!
By: Amy Jones
HealthPlex Fitness: The Functional Movement Experts.