Are you struggling with Nutrition?? Which 1 do you think is your issue?
I’m NOT a nutritionist, but from my own trial and errors and working with hundreds & hundreds of people over MANY years, I’ve observed a thing or two.
10 things to consider that have worked for myself or others:
1. If you’ve been eating healthy, within your nutrient & calorie needs and working out -all of these consistently for at least 12 wks and no progress – consider getting tested for food allergies or thyroid problems. There could be an underlying issue making you FEEL like you’re not making progress or it’s causing unnecessary weight fluctuations or bloating which makes you give up very easily;
2. Try the 21-Day Fix. I *believe* it’s off back-order now. It has you eating what you want but takes the guess work out by using color coded containers to measure fat, carbs, proteins, fruit, etc. If you get the Challenge Pack, you save $$ plus you get Shakeology which has vitamins and superfoods to naturally help aid in fat loss.
3. Get an estimate for what your calorie and nutrient intake should be for fat loss for YOUR age, size, activity level, etc. FreeDieting.com has a “daily calorie needs” calculator over to the left-hand side of their site. Once you have that estimate, you can click “nutrient needs” and determine approximately how many fat, protein, and carb grams you should be eating for fat loss. It’s just an estimate . I would NOT recommend the extreme fat loss caloric intake, as that is too low for those of you working out and getting stronger, and would cause muscle loss and your metabolism to slow. If you’ve been eating next to nothing, you’ll need to gradually start adding calories & nutrients back in & add back that muscle you’ve probably lost.
4. Tracking using MyFitnessPal.com works for a LOT of people. The “If It Fits Your Macros” method (IIFYM.com) works for many as well.. check it out if you’re unaware. Again, this is where you’re tracking fat, protein, and carbs.
5. For some, tracking calories and nutrients does NOT work. For some people, just eating healthy when they feel hungry works! If you’re getting the lean, toned body you want this way, by all means.. carry on! You may need to “dial in” to your specific nutrient needs more once you hit a certain point if you want to get MORE muscle and/or more defined muscles.
6. For some, just switching to VEGAN, or GlutenFree, Dairy Free, Raw foods, Paleo, Juicing, etc has worked.
7. Drink more water!! (this is MY downfall ..but improving!)
8. Get enough sleep and stress relief (exercise and downtime for YOU). When you’re lacking sleep or stressed, it’s a FACT you’ll be more likely to crave bad foods or eat when not hungry. It’s not just in your head.
9. ID your trigger foods and what causes you to really slip up and FIX the root of the problem. Maybe you have to stop buying certain foods (or drinks!) FOR GOOD. Maybe you have to go off sugar to stop a sugar addiction. Maybe you have to stop putting yourself in certain environments or stop socializing with certain people. Maybe you need professional help.
10. DON’T OBSESS!!! I personally don’t think you should step on the scale every day, but I know for some, it keeps them going & they know not to take that number as the true measure of progress (because it’s NOT). Either way, you are NOT defined by your physical appearance.. your appearance today is a result of what you have done in the PAST. So that’s OVER; your past is irrelevant except to learn from it. Move forward and get excited about the future. START NOW. Choose to work towards PROGRESS, not perfection & be happy at every stage of the process!
These are THE BOMB! Have you tried them yet??
You like??
In order to see CHANGE in your physique & your fitness performance, you don’t have to try to eat SO clean.. just eat CLEANER than you normally do.
On average, how many servings of vegetables do you eat a day? Be honest!
What’s your favorite splurge food? One of mine is PIZZA!
We were all on our own eating schedules tonight so this was my little dinner.. A salad w/reduced fat feta, kalamata olives, sweet peppers, chick peas & light balsamic vin dressing on spring mix & baby spinach. With a half Shakeology – “Peanut Butter Banana” made with 1c ice, 1c Vanilla Unsweetened Almond Milk, half scoop Vanilla shakeO, 1 T Natural PB, & 1/4 banana.
Would you eat this as a snack?
Ahh.. Anyone else need this reminder??
You LIKE??