“My food is fine..I just can’t lose weight”
Everywhere we look there is a different opinion what we should be eating. On Television & Radio almost every advertisement is the next “quick fix” to weight loss. Truth is, as you probably already know by now, there really is no secret. As coaches, we have never liked telling people what they can or cannot eat. I’m pretty sure you know (if weight loss is your goal), that you shouldn’t be having a greasy burger and chips, washed down with a can of Coke and consider it a healthy meal!
So instead of telling you what you can’t have, we are going to tell you what you can have.
It seems to be the biggest problem in the fitness industry.
“I don’t mind the training bit, but my nutrition is crap”
“I never know what to eat before or after training, so sometimes I just don’t eat”
“My food is fine…I just can’t lose weight”
Seriously if I had a euro for every time I’ve heard that last one I’d be much closer to that million euro retirement fund! ?
Is the problem that you don’t know the correct food to eat OR you don’t have the discipline to eat the CORRECT food??
We here to help playah!
We’ve put together 6 nutrition tips that will help you make the right choices and understand WHY you are doing it.
DRUM ROLL PLEASE……..
1. Eat 4 to 6 times per day.
You can eat as much as you want at any given meal, but you need to be able to eat that exact same amount of food 2 to 3 hours later. This is effective because it curbs how much you eat at any one meal. This Eat and Eat again method will curb your calorie intake automatically.
2. Eat minimally processed food without added sugar.
This tip could have the greatest impact on your weight and health. Foods are processed to increase their shelf life and improve their taste. The processors remove nutrients and replace them with long lasting, less expensive fillers. Refines sugars and flours are the cheapest and easiest fillers to use. By eating these types of foods you are depriving yourself of nutrients and feeding yourself with chemicals.
“Choose Bags, not Bar Codes”
Processed foods come in boxes with bar codes but fresh fruit and vegetables come in bags.
3. Eat Fruit and Vegetables throughout the day.
Can you ever remember your mum saying “Don’t leave the table until you eat your veggies”?
My Mum said that all the time.
She was right.
Fruit and veg are a primary source of carbohydrates in your diet. The energy density of your food is the single most important predictor of how many calories you will consume. Vegetables offer high volume- that is, a lot of food, taking up a lot of space on your plate and in your stomach-with low energy density, meaning they have relatively few calories. Thus, you can eat a lot but still end up with a low-calorie meal. Choose high volume, low-energy density foods. (I’ll put a list together for you soon).
4. Drink more water and Eliminate calorie containing beverages.
By properly hydrating your body, you’ll be less fatigued and more alert, you’ll preform better, think straighter and just feel better in general. Aim to have at least 2 “clear pee’s” per day. The is the easiest tip to put in to action. STOP drinking beverages that contain calories i.e EVERYTHING and start drinking water. Simples! Try it!
5. Consume Lean Protein throughout the day.
Often people worry about how much protein they should eat or if they are eating enough to recover correctly. Try and eat some source of protein at each meal. Breakfast: Eggs, egg whites, smoothies with protein powder. Lunch/Dinner salmon, chicken breast, ground turkey, extra lean ground beef. Snacks Greek yogurt, nuts and seeds, protein shakes, protein bars.
6. Use starch containing foods for breakfast or post workouts.
Our bodies goes in to “starvation mode” twice per day, first thing in the morning and directly after we workout. Certain foods benefit your body more at specific times of the day than others. Starchy foods include, rice, pasta, bread, oatmeal, potatoes, porridge.
The biggest road block to this tip is mental. We’re accustomed to having sandwiches at lunch and building our dinners around starchy carbs like pasta and rice. However a sandwich at lunch time only works if it’s followed by a midday workout AND pasta and rice based dishes are only a good idea on the days you work out.
Lunch solution: eat a protein packed salad, Chicken, rocket, watercress, spinach, tomatoes, peppers, onions, roasted vegetables, stews, stir fries.
We hope this helps.
If you have any questions drop us back a mail we would love to try and help you out.
Have a great weekend!