myfitnesshut

For the last article in this series, my best of nutrition tips for health and fat loss….

77. Eat breakfast…..momma was right! I ate alot of oatmeal for breakfast growing up. She didn’t say it was good for me……she just said eat it! A good healthy breakfast gets your metabolism kicked off for the day.

78. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along.

79. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan.

80. This rule always applies to any day—if its fried, let it slide!

81. Alcohol has calories too—7 calories per gram to be exact. Don’t tank it too much!

82. Carbs are not your enemy! They are your body’s preferred source of energy. Just eat the right kind—like fruits, veggies and whole grains.

83. Eat protein with every meal. Protein helps you feel fuller for a longer period of time and repairs your muscles after a tough workout.

84. Don’t skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training). You don’t have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN’T WORKOUT VERY HARD)! There is a 45 minute to 1 hour “window of opportunity” where replenishing your body’s fuel (carbs, protein, fats) will optimize your tissue’s repair and growth. If you miss this “window of opportunity” it is gone forever. A carb/protein shake will work well.

85. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

86. Find out your basal metabolic rate (amount of calories you would burn if you did nothing all day). You will use this rate to set the amount of calories you need each day to maintain a caloric deficit (burn more calories than you consume).

87. Drink water and unsweetened drinks (like tea) most of the time.

88. Add volume to your diet (eating wet). Eat as many foods as you can with high water content/low calories. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day. Other good foods would be whole grain pastas, rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey.

89. Don’t starve yourself (severe calorie restriction)! This will only encourage your body to store fat because it thinks you are starving. Eat small meals every 3-4 hours to keep your body energized and to keep your metabolism humming!

90. Forget the quick weight loss gimmicks (they lead to yo-yo dieting and even more weight gain)! There are no quick solutions to permanent fat loss and weight loss. Change your eating habits permanently!

91. Eat foods as close to their natural state as possible. So, a baked potato is more healthy than french fries. And, we could add foods like whole grains, nuts, brown rice, fish, lean meats, etc.

92. Try not to eat foods stored in a box or bag. These foods are usually loaded with trans fats and saturated fats.

93. Eat with a purpose—DON’T JUST GRAZE.

94. Don’t assume that LOW-FAT means LOW-CAL—Read the Label.

95. DON’T EVER SUPER-SIZE YOUR FOOD ORDER!!

96. Skip dessert, eat a small portion or split it with someone.

97. Go easy on the condiments. Sauces, dips, ketchup, mayo and toppings are loaded with calories.

98. Try to stay on your normal diet during the upcoming holidays! Don’t make Thanksgiving through January 1 one long eating binge!

99. Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan).

100. When in doubt, always exercise, eat fruits, veggies, whole grains, raw nuts and drink water.

There you go…..100 fitness and nutrition tips for you (and me)!

Keep your FOCUS! Have a great weekend!

Click here to see all 100 Tips!

After 100 years of weight loss history, doctors and fitness professionals agree that the best solution for fat loss and weight loss is proper nutrition and regular exercise.

How about common sense? Name one thing in life worth having that didn’t take alot of hard, smart work? Is your health worth the hard work? Don’t look for shortcuts….here’s a few tips on diets, etc.

1. I don’t recommend any diet that omits one of the macronutrients (carbs, protein, fat). Your body’s metabolism needs all 3 macronutrients to work efficiently.

2. The various “body organ cleansers” out there on the market are not the key to your fat loss and weight loss…..regular exercise (weight training and interval cardio) and good nutrition are your tickets to a permanent lean and toned body. Use the cleansers if you want for cleaning you out I guess. Just remember that healthy foods such as fruits and veggies also play a role in keeping your body clean (and alot less expensive)!

3. Along the same lines, there are no magic pills, powders or creams that will give you a permanent lean and toned body.

4. Again, forget the fad diets and make the commitment to a lifetime of good nutrition.

5. Set your daily calorie intake based on your basal metabolic rate and your activity level. This way, you won’t eat too much or too little. Maintaining the right amount of calorie deficit (burning more calories than you consume) is the key to burning fat and losing weight.

Keep your FOCUS…..

Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get a FREE 4-week Fat Blaster workout and 2 Fat Blaster eBooks (Her Fitness Hut’s Fat Blaster Guide for Women and Blast the Fat, Have a Lean Body for Life)!

Changing lifetime eating habits can be overwhelming! Its hard to change something that you like to do….even if the change is for the better! Some people are able to make major nutritional changes “cold turkey.” Some of us need to take baby steps. More of us fall into the latter category. Here’s a few pointers:

1. Add foods to your menu that you like. You are more likely to stay with a menu loaded with foods you like. I am amazed at some of the “healthy menus” in some magazines! Do people really eat that stuff! Find healthy, nutritious foods that you like and get rid of the foods that are bad for you (interpreted “adds fat to your body“).

2. If you eat a “cheat food” one day, its not the end of the world. Just exercise a little harder that day….and get back on your menu track ASAP! If you stay with your nutrition program 90% of the time, you will do just fine.

3. A good tactic to use: challenge your accountability partner to “eat-no-bad-food days or weeks.” That way, you keep each other in check.

4. List in your food journal items you will not eat/or severely limit like: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise, etc. Right next to that “bad food list,” write down good food items you will replace them with like: whole grain breads, whole grain cereals, oatmeal, almonds, walnuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard, etc. Remember, make a list of foods you like. This replacement tactic works well.

Keep your FOCUS…..