- Do you want to lose the belly bloat?
- Do you want to tighten up your core?
- Do you need to figure out how to lose weight in a short amount of time?
Typically, people focus heavily on their exercise when they are ready to lose weight, get lean fast, or tighten up in a short amount of time. Yes, you surely do need to exercise 5-6 times a week, but your diet is going to be the critical factor in making big changes in a short amount of time. Nutrition is the most difficult aspect of fitness. You never know what is right when you hear things like carbohydrates, high-protein diet, bulking, cutting, etc.
Don’t panic. There are a lot of small changes you can make that have major payoffs.
1) STAY CONSISTENT
Creating better eating habits should be a lifestyle change, not a temporary switch. Find a nutrition plan that works for you and your goals, and stick with it.
2) HUNGER CHECK
Before eating, drink a glass of water to make sure it’s hunger and not thirst that you’re feeling
3) TRACK YOUR CALORIES
Keeping tabs on what you eat is crucial to successful weight loss. Find some apps for your phone, buy a journal, or use a spreadsheet. Be sure to measure all serving sizes.
4) IT’S OK NOT TO BE PERFECT
Eat clean 90 percent of the time, and indulge 10 percent. You don’t have to be absolutely perfect to see success.
5) EAT LESS SUGAR
Sugar is sneaky. It can pop up in condiments, bran cereals, even bread. Sugar is fine in moderation, especially if it’s coming from fruits like berries, but watch for ingredients like glucose, fructose, honey, dextrose, maltodextrin, and maple syrup. Even artificial sweeteners, though calorie-free, can make you crave sweets.
6) WHOLE FOOD IS BEST
Eat as many single-ingredient foods as possible.
7) DON’T DRINK YOUR CALORIES
If you’re trying to make big changes in your body, it’s time to ditch that mocha latte thing you drink every morning. Stay away from supposed healthy fruit drinks or body replenishment drinks. Water is best.
8) ALWAYS PACK HEALTHY SNACKS
Always keep a healthy snack in your purse, backpack, or car. Pack a handful of nuts, a scoop of protein powder, low-sodium jerky, veggies, or a protein bar so you have good sustenance with you when hunger strikes and you’re out of the house.
9) PREPARE MEALS IN ADVANCE
Save yourself time by cooking in bulk or slow-cooking meals.
10) ALTER THE MENU
When dining out, don’t be afraid to ask for substitutions. A few small changes can easily cut 300 to 500 excess calories. Pay attention to how food is cooked, and if you’re unsure about any ingredients in the dish, ask your server. You can always tell them exactly what you want and how you want it prepared even if it’s not on the menu.
11) EAT HEALTHY FATS
Don’t avoid fat entirely. Fat is just as crucial to a balanced diet as proteins and carbs are. It provides energy, protects organs, and helps the body absorb nutrients.
12) READ LABELS
Fat-free is not synonymous with healthy. Often “fat-free” is code for “full of sugar.”
13) PROTEIN IS YOUR BEST FRIEND
For muscle gains and fat loss, you need to eat protein. Try to get at least 1 gram of protein per pound of bodyweight.
14) ADD CINNAMON
It can help maintain healthy blood glucose levels, stabilize energy levels, and curb those hunger-causing insulin crashes. Add it to oatmeal, yogurt, or even your morning cup of coffee.
15) DON’T STRESS
The main goal is to keep it simple. Eat the proper amounts of wholesome, natural food. Soon enough, you’ll look and feel your best.
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