Nutrition! What have you been eating this week? Don’t expect to succeed with your fat loss and weight loss goals if you don’t get the “eating thing under control!” It doesn’t help to burn 600 calories during a tough workout if you later eat 900 calories!
If you are depending on weight loss supplements to lose weight, you will be disappointed. Research has proven that these supplements have no long-term benefit. Also, some of these supplements could be harmful to your health. Burn fat and lose weight with hard work through a well designed fitness and nutrition program–AND PATIENCE. There are no shortcuts to long-term fitness and health!
Here are a few tips to follow:
1. Control food portion sizes! If I eat a serving of oatmeal and an apple for breakfast, that’s good. If I eat 5 servings of oatmeal and 2 apples for breakfast, that’s too much even though I’m eating food that is good for me. When I played football in college, that was not too much food because of the rate at which I burned calories in the weightroom and at practice. It is better to eat 4-6 small meals a day to keep your energy and blood sugar levels steady. So, portion size is a big problem for many people.
2. Don’t graze during the day! Grazing is eating haphazardly and often between meals. This often leads you to eat high-calorie foods and junk foods. Schedule your snacks between meals with healthy foods like fruit, almonds and low-fat yogurt.
3. Keep a food journal. Research has proven that you will have a better chance of succeeding with your nutrition 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!
4. Your daily calorie intake should be based on your basal metabolic rate and activity level. Don’t base your calorie intake on what another person eats or what you read in a magazine! You need a caloric deficit (burn more calories than you eat) to lose fat and weight.
-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!