Diet is IMPORTANT! 10 Easy things to do the get yourself back on track after vacation or slimmed down for vacataion!
Everyone who knows me knows I do not recommend quick fixes or extreme diets. They will cause more harm in the long run. A diet plan that results in rapid weight loss is reducing your lean muscle mass - WHICH YOU REALLY DON'T want....because when muscle mass is reduced, fat mass in increased and then your battle becomes that much harder. Over time you must keep cutting calories to avoid gaining more fat and this will further slow your metabolism down -- making your body a fat storing machine rather than a fat burning furnace!
These are good overall strategies to stick to 80 - 90% of the time. If you are trying to drop inches - 90% at first, then you can reduce to 85 or 80% for maintenance.
1. Cut back on high fat foods - we all that fat is good for you, especially the healthy fat.....but high fat foods are calorie dense (meaning fattening) and should be limited. Keeping fat intake to 35 or 30% of daily calorie intake is the first step to slimming down
2, Cut back on all simple carbs - these include fruit juices, candy and some fruits that are very high in sugar. Focus on complex carbs for energy - they will also keep you fuller longer.
3. Reduce your intake of processed and refined foods. This includes those chips that you think are so healthy! If you are trying to drop pounds or lose inches, avoid anything that comes in a bag or box! This also includes breads bagels, packaged cereals, etc. Instead focus on nutrient dense carbohydrates like brown rice, potatoes, sweet potatoes, beans and old fashioned oatmeal.
4. Go GREEN and LEAN - The more starchy carbs you can eliminate from your diet, the quicker you will slim down. Focus on green foods - leafy greens, asparagus, green beans, broccolli, cabbage, Brussels sprouts, and LEAN protein (listed below).
5. Exercise! if you don't think you have time to get a work out in, break up into 2 to 3 small bouts throughout the day. If you are exercising 3 x week and still have inches you want to lose, you need be doing 30 minutes of cardio at least 2 days per week in addition to your strength training.
6. Incorporate lean protein into your diet - The best sources are skinless chicken or turkey breasts, eggs, egg whites, tuna and other white fish, shrimp, scallops and crab. Have protein at each of your meals and snacks.
7. Drink WATER! you should be drinking 64 ounces plus more if you are exercising. Aim for half your body weight in ounces of water each day.
8. Don't Skip! meals or snacks that is. Going to low on calories will slow your metabolism down and your energy rate will drop as well.
9. Make sure you are getting your nutrients with a quality supplement. Inexpensive vitamins are cheap - and you will not absorb the nutrients. I high quality food based multi-vitamin is best. I recommend ZIJA it is made from the moringa tree - all natural includes all your needed vitamins, minerals, essential and non essential amino acids, omega 3, 6 and 9's....all in one vitamin!
10. Eliminate or reduce condiments - ketchup, barbecue sauces and fat free salad dressings are high in sugars and sodium. Always read labels carefully. Condiments can be a source of hidden calories, sugar, fat and sodium.
These are good overall strategies to stick to 80 - 90% of the time. If you are trying to drop inches - 90% at first, then you can reduce to 85 or 80% for maintenance.
1. Cut back on high fat foods - we all that fat is good for you, especially the healthy fat.....but high fat foods are calorie dense (meaning fattening) and should be limited. Keeping fat intake to 35 or 30% of daily calorie intake is the first step to slimming down
2, Cut back on all simple carbs - these include fruit juices, candy and some fruits that are very high in sugar. Focus on complex carbs for energy - they will also keep you fuller longer.
3. Reduce your intake of processed and refined foods. This includes those chips that you think are so healthy! If you are trying to drop pounds or lose inches, avoid anything that comes in a bag or box! This also includes breads bagels, packaged cereals, etc. Instead focus on nutrient dense carbohydrates like brown rice, potatoes, sweet potatoes, beans and old fashioned oatmeal.
4. Go GREEN and LEAN - The more starchy carbs you can eliminate from your diet, the quicker you will slim down. Focus on green foods - leafy greens, asparagus, green beans, broccolli, cabbage, Brussels sprouts, and LEAN protein (listed below).
5. Exercise! if you don't think you have time to get a work out in, break up into 2 to 3 small bouts throughout the day. If you are exercising 3 x week and still have inches you want to lose, you need be doing 30 minutes of cardio at least 2 days per week in addition to your strength training.
6. Incorporate lean protein into your diet - The best sources are skinless chicken or turkey breasts, eggs, egg whites, tuna and other white fish, shrimp, scallops and crab. Have protein at each of your meals and snacks.
7. Drink WATER! you should be drinking 64 ounces plus more if you are exercising. Aim for half your body weight in ounces of water each day.
8. Don't Skip! meals or snacks that is. Going to low on calories will slow your metabolism down and your energy rate will drop as well.
9. Make sure you are getting your nutrients with a quality supplement. Inexpensive vitamins are cheap - and you will not absorb the nutrients. I high quality food based multi-vitamin is best. I recommend ZIJA it is made from the moringa tree - all natural includes all your needed vitamins, minerals, essential and non essential amino acids, omega 3, 6 and 9's....all in one vitamin!
10. Eliminate or reduce condiments - ketchup, barbecue sauces and fat free salad dressings are high in sugars and sodium. Always read labels carefully. Condiments can be a source of hidden calories, sugar, fat and sodium.
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