Nutrition Invigorates Life....
This is my simple definition of nutrition. In this day and age of “diets”, obesity, and extreme health consciousness, many remain aloof to the realities about obtaining good health and wellness. For most, the big question is: What matters most, diet or exercise? In my opinion neither one can be negated. Obtaining good health and wellness is all about LIFESTYLE change incorporating both healthy eating and physical activity. And this concept of lifestyle change is what people either don’t understand or don’t really want to accept. Either way if one truly wants to become healthier this is a concept one must be able to fully grasp and accept. You are what you eat...I'm sure you have heard this a million times. Eating healthy nutritious foods will lead to healthy fulfilling life, while stuffing yourself with junk won't lead to such a bright future!
Let me share with you my top 5 tips to sustainable weight loss without counting calories!
1. It’s mainly the QUALITY not the quantity that counts most when it comes to choosing food!
- There’s no need to count calories.
- The foods you choose will do the counting for you if you choose healthy options, you’ll latently reduce your calorie intake!
- For example 2 cups of broccoli only has 100 calories while 2 cups of ice cream has over 500 calories.
- Stay away from foods with added sugar, excess fat, excess sodium, and those that are highly processed. These foods are typically high in calories.
- Choose leaner protein options like chicken, turkey, fish, and low fat dairy products. (eggs are also a good source)
- So eat a surplus of low calorie whole foods to keep you full and keep the lbs down!
2. Don’t get caught up in fads!
- The keto or intermittent fasting “diets” won’t help you maintain weight loss in the long run. Yes you will lose weight using these diets, but once you stop your weight will come right back because you did not adopt lifestyle change or learn how to incorporate all foods into a healthy diet.
- You need all the macronutrients as part of your diet: Carbohydrates, Protein, and Fat.
- The amount of each nutrient varies depending on an individual's activity level, and goals for fitness.
- When people talk about staying away from carbs, what they should say is stay away from highly processed carbs like white bread, baked goods, snack foods like crackers and pretzels, donuts, cakes, bagels, etc….
3. Portion control and moderation is key
- You can still eat rice and pasta and achieve weight loss, the key is portion control.
- If you lead a non active life 1 serving should be no more than 1/2 a cup or 1 cup, but fill the rest of your plate with fibrous veggies and lean protein to get and stay full.
- Stop the mindless snacking throughout the day. If you need a snack reach for low calorie fruits or veggies.
- Don’t starve yourself, One needs to EAT to maintain a good metabolism to achieve a healthy body composition. If you cut down your calories too low your metabolism will slow down and it will be more difficulty for you to lose weight.
- Curb food cravings with mindful eating. When you have adopted a healthy lifestyle you can plan when you want to eat those unhealthy foods once a week or so if you want without feeling guilty and jump right back to your healthy lifestyle.
4. Make water your best friend!
- Water has zero calories while juices, sodas, lates, etc... are filled with excess calories. So simply by eliminating most other drinks and focusing on drinking mainly water you will cut down your calorie intake dramatically.
- 2/3 of the human body is made up a water, so proper hydration is important for maintaining bodily functions
- Drinking plenty of water will keep you feeling full longer preventing excess hunger. It also may aid weight loss by flushing toxins and waste products out of your body.
- Water can keep you looking young and fresh. It helps you replenish your skin moisture and increase elasticity.
- Some risk of dehydration include:
- Tiredness
- Migraine
- Constipation
- Muscle cramps
- Irregular blood pressure
- Kidney problems
- Dry skin
- I use a water bottle to easily keep track how much I drink a day. My goal is about 1/2 gallon (64oz~2 liters)
5. Get active!
- The American College of Sports Medicine Recommends:
- "For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity,
- Adults should also do muscle-strengthening activities that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits."
- For many newbies to exercise, exercise can be as simple as taking a 30 minute walk 5 days a week, however the more fit you become, the more vigorous you will need to exercise to see continued results
- You don't need access to the gym to get a good workout and lift weights. You can do a bodyweight workout in your own living room and get results. Here's a great workout on youtube to try at home.
- Track your exercise and easily motivate yourself daily. I personally use an Apple Watch to stay motivated, set calorie goals and push me through workouts. I've also heard good things about the Fit Bit Watch as well which is similar to the apple watch but cheaper!
In Conclusion
“Our food should be our medicine and our medicine should be our food.” ~ Hippocrates
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