16 Jul Body Transformations Begin in the Kitchen
I see ads and social media posts showing “successful” body transformations every day. Most people think they can crash diet and perform crazy exercises and their six-pack will appear in 12 weeks. It simply won’t happen. Body transformations are hard work and require good coaching.
In my coaching and nutrition practice, I use the phrase “Body Redesign” versus body transformation. As your Fitness Engineer, we’re building a solid foundation with your food choices and training. Nothing crazy. Here are seven easy tips that can help you begin your “Body Redesign” efforts today.
Clean Out Your Pantry
So, you decided to do some spring cleaning. You’ve taken time to clean out closets, dust the entire house, and store some things in the attic. Don’t stop there.
Head to the kitchen and let the real work begin. Throw out candy from the holidays, sugar-laden snacks that have been lingering in the cabinet for months, and sugary drinks that are in your fridge. If there’s something bad to eat in the house, someone will eat it.
Eat Colorful Fruits + Veggies Daily
They each have their own specific benefit. Including a variety will allow your body to get some key vitamins and minerals it’s missing. Try a different one each day and determine your favorites. It will provide more options for weekly meal prep.
Make Quick + Easy Snacks
Quick and easy snacks in your backpack, purse, or car can help fight off hunger. They can also keep you from making the mistake of purchasing unhealthy snacks from a vending machine, gas station, or fast food joint.
Create a healthy trail mix that can hold you over until your next meal. Pick a container at home. Fill it with raw nuts (no peanuts), seed, and berries. Measure it out to a ¼ cup to carry with you when you need something quick.
Consume Some High-Quality H2O
If you hate drinking water, I have some bad news. It is crucial for fat loss, so get over it. However, water doesn’t have to be boring.
Get creative. Try filling a bottle of water and add your favorite fruit. You can add lemon, strawberries, or even cantaloupe. Fruit can add great flavor and make drinking more fun. Make sure you drink it slightly cool instead of cold, so it goes down easier.
Watch Your Portions
Knowing how much to eat is one of the biggest questions I encounter when working with a new client. How your plate looks at each meal depends on your goals. For fat loss, the following information from Precision Nutrition works well for lunch and dinner. Here’s how your plates should appear:
- Protein: A palm-sized portion of protein (20-30 grams)
- Veggies: A fist-sized portion of vegetables
- Carbohydrates: ½ of a cupped handful of carbohydrates
- Fat: ½ of a thumb-sized portion of healthy fats
- Protein: Two palm-sized portions of protein (40-60 grams)
- Veggies: Two fist-sized portions of vegetables
- Carbohydrates: One cupped handful of carbohydrates
- Fat: A thumb-sized portion of healthy fats
Eat Salads First
It has been shown that people who eat veggie salads before eating their main course eat fewer overall calories than those who don’t eat a first-course salad. Due to the fiber content of vegetables, they’ll fill you up faster!
Also, make sure you have a low-calorie/less-fattening dressing for the maximum benefit. Stick to an oil or vinaigrette. Avoid cheese!
Boost Your Metabolism
Increasing your metabolism will tilt the fat loss struggle in your favor. Put your body in a position where it works for you, not the other way around. You should increase your metabolism by doing each of the following:
- Start your day with a glass of water.
- Follow it with 20-30 grams of protein (shake or your breakfast) within 30 minutes of waking.
- Eat every two to three hours.
- Avoid processed sugars.
Make sure you’re consuming quality sources of protein, taking a good multivitamin, and getting adequate sleep.
Remember, your nutrition is just as important (if not more) than your training. Nail this down, train hard, and good things will happen for you!
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