Believe it or not 90% of either losing weight, toning or even gaining muscle has to do with food. Think of your body like a well-oiled machine: in order to keep it running properly you not only have to maintain it (work out) but you have to fuel it. In order for you to get healthy and fit you need to treat your body right. Best quote I have ever seen “you are what you eat, so don’t be fast, cheap, easy or fake.”
1. Limit Processed Food
Many processed foods are full of excess sodium, sugar and fat. An easy way to clean up your diet is to look at the ingredient list on packaged foods.
2. Eat Your Veggies
Since you were a kid you were always told to eat your veggies. Well, your parents were right then and they are right now! Vegetables are full of vitamins, with many boasting vitamin A, which is essential for healthy vision and immune function, and vitamin K, which can help keep your bones healthy. Vegetables are also high in fiber, which helps you feel full. Plus, veggies are low in calories, so you can eat lots of them without damaging your waistline. Be sure to choose organic whenever you can.
3. Cut Out the Bad Fat
You don’t have to cut out fats when you’re eating clean; instead just focus on healthy fats. (ex. Avocadoes, olive oil, coconut oil, butter (grass fed source) and the kind found in nuts, peanut butter and fatty fish). Avoid hydrogenated, transfats, margarine, canola oil etc.
4. Tame the Sweet Tooth
Yes unfortunately that sweet tooth has to go, no more candy, soda or baked goods. Also look at the labels for any added sugar in products. Instead focus on natural sugars such as fruit. Again choose organic whenever you can, especially when eating the skin. Another thing to consider is to avoid drinking your fruit and vegetables, but instead chew them.
5. Watch the Salt
To help minimize salt while you cook, flavour your food with herbs and spices, citrus and vinegar. Also by limiting processed food you are taking away a lot of that unwanted salt.
7. Choose Whole Grains (Sprouted)
Whole grains include more nutrients than refined grains. I know carbs are a big thing for people so change your carbs with whole grains and try to eat them earlier in the day.
8. Protein, Protein, Protein
Protein is the best thing for you when your goals are weight loss, toning or muscle gain. It gives you energy, fills you, and is healthy. Eat a protein in every meal, either fish, chicken, beans or any lean meat. Make sure that protein is lean, organic, antibiotic free, hormone free, and grass fed when available.
9. Stay Hydrated
People always think they are hungry but 99.9% of the time they are dehydrated. Before snacking, try drinking a glass of water. You should take away alcohol, soda and coffee, and aim for at least 6-8 glasses of water a day or even caffeine free tea. The more you drink the more you will realize you are no longer hungry.
10. Eat 5-6 Times a Day
Besides your standard 3 meals a day, you should be having healthy snacks in between. It will not only help you stay full but will eliminate unnecessary and unhealthy snacking. It will also help you from over eating during your meals. NEVER EVER SKIP A MEAL!
11. Hold the Barcodes
Ensure to eat as many wholesome natural real foods as possible, which contain no barcodes. Meaning you are eating food and not product.
12. Take Charge of Your Food
This means that you should cook as many meals as you can throughout the week. This will enable you to take these meals with you to work, school or on the go. It might sound daunting, but with a little bit of planning it isn’t as overwhelming as it sounds.
13. Track It
Whether you use a food tracking app. or pen and paper, make sure you record your food intake, how you feel, liquids you have consumed and exercise and share it with someone knowledgeable.
You can’t out-train a bad diet. Nutrition is key when transforming your body and health. Start off with just a couple of the above and work your way up to all of the suggestion. You will find yourself looking and feeling better. If you still feel overwhelmed, book a consultation with our Registered Holistic Nutritionist (RHN).