- Diet & Weight Loss
Lose Weight! Incorporate These 7 Nutritional Habits!
1. Eat Breakfast
Breakfast is the most important meal of the day. It helps kick start the metabolism into go zone. Get that bum of yours up out of bed 15 minutes earlier and eat, no excuses!
Tip: Make sure you have breakfast supplements/alternatives available at all times as we all have days where we just want to lay in bed and rush out the door last minute.
2. Eat Every 2 to 4 Hours
Divide the number of hours you are awake each day by 3 and that is how many meals you should eat. If you are awake 15-16 hours a day a good guideline would be to eat 5 or 6 meals. IGNORE the no eating after a certain time at night or before bed rules just make sure to plan your meals within your daily caloric intake.
I wake up between 5:45 and 6:00 most days and go to bed between 10 and 11. An example plan for this schedule could be:
6:30am first meal
9:30am second meal
12:30pm third meal
3:30pm fourth meal
6:30pm fifth meal
9:30pm sixth meal
If you are only eating 3 or less main meals a day your body is probably screaming feed me, feed me quite frequently. It is why the “see-food diet” is so popular and most of us are guilty for indulging in terrible snack choices.
Let's Have Some Fun
How Often Do You Eat Fast Food? (be honest)
3. Pre-Plan And Prepare Your Meals For Each Day/Week
Are you finding it hard to keep on top of your food choices during the work week? Whether it be not eating enough, or eating too much of the wrong foods, (take out and vending machine food for example) you need to make a change. Try preparing your meals for the work week on a Sunday or the night before while cooking dinner. You can even try preparing your meals for the day in the morning but I do not recommend that as it could be a “hit the snooze button too many times kind of day”.
Tip: Buy Microwaveable/Freezable Storage containers of various sizes.
4. Eat Complete Lean Protein With Every Feeding
Complete lean proteins contain all essential amino acids and are important as you can only obtain the 9 essential amino acids through digestion. These sources are mainly animal based but there are a few plant based sources as well for all my lovely vegetarian friends.
Lean meats (sirloin, ground beef, chicken, turkey, bison, pork loin)
Fish (salmon, tuna, cod)
Egg Whites (occasional whole eggs)
Low Fat Dairy (cottage cheese, yogurt, park skim cheese, etc)
Milk Protein Supplements (whey, casein, milk protein blends)
Vegetarian Choices (tofu, tempeh, soy burgers, soy jerky, soy sausage, quinoa, buckwheat, hemp & chai seed, spirulina)
5. Eat Vegetables With Every Feeding
Vegetables and fruits are packed with micronutrients and also provide an alkaline load to the blood. This is important for a balanced diet as proteins and grains present acid loads to the blood. Skipping on our veggies may lead to a loss of muscle mass and bone strength. You should aim for 10 servings of fruits and vegetables a day. For example try eating 2 servings per meal (emphasis on veggies) if you are eating 5 times a day.
6. Eat “Other Carbs” Only After Exercise
I can hear some of you now, “What the heck does she mean by Other Carbs?” These are the whole grains and starchy carbohydrates that we should limit when trying to lose weight or have a killer figure. I am not saying never eat bread, pasta, rice or potatoes but try your darn hardest to avoid these foods until after you finish an intense workout. Eat them within the first 2 hours after your workout. Hey, you can look at it as a reward for working out that day if you are a pasta and rice lover like myself.
7. Eat Healthy Fats Daily
About 30 percent of your diet should come from fat. This number is an average and may be altered in extreme cases to reach specific goals given the proper guidance. A goal of 1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated fat is recommended. Adding extra virgin olive oil, avocados, almonds, peanuts, pistachios, and fish oil supplements to your diet is a healthy way of obtaining the fats you need.
*Thank you for taking the time to read through my hub. It is a work in progress and will include links to more in depth articles about topics discussed within it once completed. My writing is based both on personal and work experience and also from knowledge gained through courses I have completed. I hope you enjoyed it.