"What you measure, you can change and improve."
However, if you are trying to create and maintain better nutritional habits, but the idea of tracking every morsel of food is not enticing, keep reading.
- PRIORITIZE PROTEIN: Protein is QUEEN & KING!! For real. Benefits of protein include:
Maximizing how full you feel after a meal. Protein-rich foods tend to be more filling and satisfying, leading to increased feelings of fullness and reduced overall calorie intake.
Help maintain muscle mass. To maintain muscle mass, your body needs to maintain a positive muscle protein balance, which means the rate of protein creation is higher than the rate of protein breakdown.
Maximize your response to training. Getting the best possible results and improvements from your exercise or workout routine. In other words, you want to make the most out of your training efforts.
- BALANCE PROTEIN DURING THE DAY
Balance your protein by including a 30g serving at every single meal.
Eat more:
- Chicken,
- Turkey,
- Beef
- Pork
- Salmon
- Shrimp
-Sardines
-Eggs and egg whites
- Deli Meats
- Beef sticks (email me for recommendations jillwashecka@gmail.com)
- Turkey sticks
- Greek Yogurt
- Cottage Cheese
- Protein powder (email me for recommendations jillwashecka@gmail.com)
- ADD VOLUME TO YOUR MEAL WITH VEGGIES!
Half of your plate at lunch and dinner should be some type of vegetable.
PRO TIP: if you don’t have any prepared, put your meal on a handful of spinach.
LOW EFFORT, BIG PAYOFF!
- EAT MORE FIBER
Fiber = filling!!
Helps manage hunger and keeps your digestion regular.
Fiber filled food include:
- chickpeas,
- lentils,
- split peas,
- oats,
- apples,
- pears,
- almonds,
- chia seeds,
- Brussels sprouts,
- avocado.
DRINK MORE WATER: Many times when you feel hungry you are actually thirsty. Aim for 80-100 oz a day.
PRO TIP: Before going to the pantry for processed soft foods, drink a tall glass of water, wait 5 minutes and see how you feel.
STOP DRINKING YOUR CALORIES!!
Starbucks – 200 calories in a Grande Latte (no flavor!!)
Juice – 150 calories in a paradise juice drink from Starbucks
Soda – 150 calories in one can
Alcohol – 217 calories in a 9 oz glass of wine
Now put three of those drinks together in one day and you have just ingested 500+ calories that you probably forgot about.
These all add empty calories with ZERO nutritional benefits.
To satiate your hunger, chew your food.
EAT AT HOME MORE, EAT OUT LESS
Restaurant food is higher in calories 100% of the time.
Eating at home more is the EASIEST way to reduce your calorie intake.
When you cook at home, you have the ability to control EVERTHING!
You control ingredients, portions and what you eat.
PRO TIP: use a smaller plate.
MOVE MORE
Your body needs to move more to lose body fat.
Increasing steps is the BEST way to increase your daily energy expenditure.
The most effective way to hit your goal is to track some data. If you are not willing to, which is fine, set realistic expectations of your progress towards your goal.
As always a coach (like me) can be a great guide to success!
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