9 Eating Tips For Massive Results! 21/11/14
(Be sure you read this to the bottom if you're looking to lose weight in January)
We'd all like our eating plan to get us the best results possible; without lots of complicated steps right? The good news is that healthy eating doesn't have to be complicated... at all! It just needs to be smart.
Here's a few rules of healthy eating that will make fat loss second nature. And don't worry, healthy eating can still be bang tasty ;) In fact, you'll find many of these new, healthy meals to be better in flavour and more satisfying than the old ones.
1. Eat the RIGHT Type of Carbs
There is a true hierarchy for which carbs have a place in your fat loss meal plan, and which carbs will only add inches around the waistage. The success of your eating plan rests squarely on which of these carbs you regularly include in your diet.
Grains and Starches
Foods with Added Sugar
The top 3 ranked carbs are where 90% of the carbs in your diet should be coming from...in order to get that lean physique that you want. Immediately cut out the bottom 2 (refined grains and foods with added sugar) and on occasion (post-training; after doing the right sort of exercise) include a limited amount of 'Clean' (Gluten free) Grains and Starches.
2. Track What You Eat
The only way to improve upon your diet is to actually know what you're currently eating. Keep a food diary, or download a free food tracker app, and input all of the food that you consume over the course of a week. This will give you a broad look at where your less than optimal calories are coming from (high sugar, empty calories).
Your first step will be to eliminate these unhealthy calories and start replacing them with nutrient-dense whole foods.
3. Space Meals Apart
Much has been said over the past years about the importance of eating small frequent meals throughout the day. This is old, outdated science. New research has proven that there's more harm than good to eating more frequently than every 4 hours - You're much more likely to overeat.
Stick with 3 square meals each day, and fill in with a protein-based snack only if you get hungry. Eat when you're hungry, don't eat when you're not.
4. Never Restrict Calories to the Extreme
There's a certain temptation to the idea of temporarily restricting calories to the extreme. The idea that you can drop 'stones in weeks' is quite tempting. I hate to be the one to burst the overambitious bubble, but extreme calorie restriction NEVER WORKS. It's terrible for your body, results in a lot of muscle mass lost and is not something that is sustainable (namely because you'd starve to death) so you just end up swinging in the other direction, resulting in binges.
The key to being lean, healthy and fit for life is to eat in a way that you can sustain forever. Eat whole foods. Eat a moderate amount of the RIGHT calories. Every day, ongoing, forever.
5. Eat Protein and Veggies First
This may go against all of your instincts, but hear this one out. When you sit down to a meal first eat all of the veggies, salad and meat before moving on to anything else on the plate. This simple strategy helps to fill you up with the more important foods first, before moving on to the 'additional' items.
By making this a habit you'll naturally and effortlessly consume fewer calories at each meal, which will add up in a big way.
6. Include Protein at Every Meal
Each of your meals should be built around a healthy serving of protein. This protein could be animal (chicken, fish, turkey, beef etc) eggs, or protein powder.
Having protein as the focal point of your meal is important for a very good reason: You're fueling up in a way that promotes muscle growth/maintenance rather than stores fat - The secret to a fast and healthy metabolism.
Remember it's what we're designed to eat!
7. Ban Liquid Calories
Liquid calories have no place in a healthy eating plan. No place at all. Anytime that you are drinking calories, it's safe to assume that you're adding inches to the waistage. Put down the beer, say no to the sugared coffee drink, and forget about the fizzy.
Bottled water and unsweetened green tea are both awesome alternatives to calorie/sugar-laden drinks.
8. Avoid Prepackaged Foods
Prepackaged foods and snacks have no place in a lean eating plan. These processed foods contain numerous shoddy ingredients such as refined sugar, grains, fillers and other artificial ingredients.
If you are currently eating packaged foods on a daily basis, then cutting these items out will quickly translate into bodyfat lost.
9. Swim Upstream
As a society we are overweight. We are riddled with obesity related diseases. We are uncomfortable in our own skin. Everybody is looking for the easiest, quick fix way to be fit and healthy (which is often completely wrong and mis-guided)
So...it's safe to say that whatever you see the masses around you doing, when it comes to food and exercise, you should aim to do the opposite.
See a line queing into McDonalds? Do not enter! Eat a simple meal made with vegetables and lean protein.
See all 5 people ahead of you in line at Starbucks order a sweetened drink? Don't be a sheep. Order an unsweetened green tea.
See the cinema car park packed to the brim, and the gym car park empty? <- hopefully everybody walked ;) Forget about the film and get your body moving.
Swim upstream and be different to the masses. Be EXTRAordinary! Only then will you see fast and consistant changes towards a healthy, lean and sexy body.
No more trial weeks for Feel Fit Fitness Camp this year I'm afraid. Next one's set to start on the 12th of January (my birthday coincidentally) and it's going to be a BIIG one!
Like clockwork; Everybody is going to be looking to lose weight in the new year, by far the number one resolution you hear.
Thing is; Unless you're doing the 'right thing' from day one then you're not going to see results. Your motivation will dry up by mid-Feb at best and then you'll quit.
I've seen it happen soooo many times before - The result of working in a commercial gym for the best part of 4 years!
If you're serious about getting into shape then this year needs to be different. You need to do something that works!
Like I said Janurary is set to be a busy one!
As Fitness Camp is set indoors we have very limited spaces and they are already filling up.
If you want a place in January then you will need to let me know asap. That's if you're serious about making changes though...
If not, you'd be better off joining a gym - like the masses will. There's alot of cheap ones in the area that definately won't get you the results you deserve.