Anyone who is on the fitness path knows that she needs to stick to the proper diet on a nearly daily basis—and that’s no easy feat. Following the right eating guidelines that can help you lose the weight without sacrificing energy and performance can be a game-changer. As you may know, you are what you eat. Even if you push yourself hard in the gym, failure to address your nutrition needs can spell disaster on your fitness and over-all health.
Here are a few diet practical tips to help you cut calories from your diet.
Eat your breakfast - We don’t want to sound like a broken record, but breakfast is king. A study conducted at the Purdue University showed that eating more protein for breakfast can help you feel satisfied longer, so it may help you ward off overeating for the rest of the day. Furthermore, you can cut out nearly 1000 calories a day by just eating two eggs and a slice of whole wheat toast every morning for a period of 8 weeks. Skipping breakfast is no small-deal, as research shows that keeping your breakfast a regular thing reduces the risk of obesity by 78 percent.
Snack Smart - Unhealthy snacking is generally the root-cause of weight gain. But there is no need to rid of this habit as long as you’re doing it the smart way. If you snack tactically, you’ll make your eating menu healthier, keep your body filled and prevent unhealthy eating that leads to massive calorie payloads. To snack the right way, shoot for two daily 200-calorie snacks, one mid-morning, the other mid-afternoon. Each snack must be well-balanced, meaning that you need to combine a lean protein, complex carb and healthy fat. Check out how Skinny Ms. Fitness has maintained her ideal weight for almost 5 years with her personal menu and workout.
Go easy on the fruit - Yes, fruits are a valuable nutrition ingredient, but fructose—the sugar found in fresh fruits—can increase intra-abdominal fat, according to researchers at the University of California. But you shouldn’t eliminate fruit from your diet. Moderate intake of fresh fruit has proven health benefits. What you need to avoid is the use of fructose in sugary drinks and fruit juices—especially in the form of high-fructose corn syrup—that causes the most damage. Skinny Ms. has plenty of healthy drink recipes to make life easier and keep the calories down.
Banish the booze - Beer may be very yummy but in excess can spell disaster on your figure and fitness status. According to a Swedish study published in the journal Obesity, excess beer drinking increases cortisol levels—the hormone responsible for abdominal fat, impaired muscle growth and a host of other health troubles. Not only that, research at the University of Helsinki revealed that binging on alcohol can compromise your fitness efforts by hindering post-workout recovery and muscle growth. In moderation, having a glass of red wine has many healthy benefits—the key word, moderation!
Implement Now - The key to change is the speed of implementation. Therefore, you need to make sure that you’re taking some form of action on a daily basis. This is not a call for an overnight makeover as doing so often leads to further setbacks. Instead, the way to go is to start small (think baby steps!) and build gradually. Permanent change is about making long life incremental progress.
About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to Runner’s Blueprint and for a limited time you can download his 35-Page “Weight Loss By Running” eBook for FREE.