Top 3 Nutrition Tips
Obesity has become a major health concern in the United States, and the easy availability of food is one of the contributing factors. With so many food options available, it's easy to indulge in unhealthy foods, which can have negative consequences on our health and fitness goals. While exercise is essential to staying fit, it's important to remember that nutrition plays an even more significant role in achieving fitness objectives. Neglecting your diet can seriously hinder your progress towards your goals. In a previous conversation, I emphasized the significance of nutrition and its impact on our health and fitness. That's why it's crucial to make mindful food choices to achieve our desired fitness goals. By being mindful of our nutrition choices and making healthy eating a priority, we can improve our overall health and fitness levels and lead a more fulfilling life.
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Now, if you have significant weight loss goals (30+lbs), exercise will provide much more progress than someone who wants to shed a few pounds. Eating will be essential to put on muscle mass and strength. So here are my top three nutrition tips for achieving your fitness goals.
Strive for a balanced plate.
A balanced plate consists of carbohydrates, fiber, protein, and fats. I know this doesn't seem very clear, but if you swap as much of your food from processed convenience foods, and ensure your main meals have:
50% combination of veggies/fruits for fiber and complex carbohydrates. I like to make this 50-60% veggies/fruit and 40-50% carbs
30-40% protein in whatever you choose; I personally love lean protein sources like chicken or turkey
10-20% healthy fats include cooking oils, butter, nut butter, avocado, etc.
This should be the same with your snacks; think about how you can add a balance of carbs, fiber, protein, and fats.
In addition to having a balanced plate, you need to ensure that your caloric intake is aligned with your goals. If your goal is weight loss, you need to be in a caloric deficit or consuming less than you are burning.
If your goals are to build muscle, you may want to realign your “balanced plate” to increased protein and maybe eat at maintenance calories or even just above maintenance. That’s a topic for another post. The point is that you must ensure the amount of calories you consume aligns with your goals.
Rather than restrict, think about what you can add
I do not like to limit foods. I don’t like to call them bad or good. I think about how I can ensure that, no matter what I am eating, it’s balanced, as described above.
So, an example I heard today was, how can you balance a bowl of cereal? OK, take your cereal and milk of choice and add protein powder to it. (OK, you would want to mix the protein powder with the milk, then pour it into the cereal.)
I do agree with this, depending on your goals, as I add protein powder and milk to my morning coffee instead of creamer; however, there are times when I want indulgent foods. And you know what? That’s OK. But keep in mind your total caloric intake for the day so you consume what you need for your goals.
Learn to listen to your body
It's important to listen to your body and understand its signals. Many people are not in tune with their bodies and don't know how to recognize when they're full, leading them to overeat. This can create a cycle of overeating, where your body gets accustomed to consuming more food than it needs. If you struggle with this, tracking your food intake could be helpful. This can be especially beneficial when starting a fitness journey, as it will help you learn what proper caloric intake and portion sizes look like.
Over time, you'll be able to teach your body what a balanced meal with the right caloric intake is, and your body will learn what it feels like to be full. However, it's important not to under-eat. Consulting with a registered dietitian, a nutrition coach or another professional can help you determine what the proper caloric intake is to achieve your fitness goals. As an NASM-Certified Nutrition Coach, I offer nutrition programs that can help you reach your goals.
If hiring a professional isn't within your budget, you can use a food-tracking app like MyFitnessPal to track what you eat without making any adjustments. This can help you become more aware of what you're consuming. The average recommended daily caloric intake is 2,000 calories, so if you're consuming more than that, you may need to reduce your intake to at least 2,000 calories. It's important to remember that everyone is unique, and your caloric needs may be different.
However, using this as a starting point can be helpful, especially if you're looking to lose a significant amount of weight. Additionally, it's important to be mindful of your daily activity level. Combining a balanced diet with physical activity can help you achieve your fitness goals. Overall, the key is to be aware of how much you're eating, how your body feels, and to eat in a way that supports your goals.
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I know this can be super confusing, but let me simplify it. You want to eat balanced meals and portions with the proper caloric intake for your goals.
First, you want to determine your fitness goals and how much you are currently eating. Then, based on your fitness goals, you may need to decrease your caloric intake. You want to incorporate carbs, fiber, protein, and fats into your diet. Oftentimes, by swapping to whole foods from processed convenience foods, your caloric intake will naturally be decreased.
You don’t want to restrict any foods but rather consume indulgent foods in moderation or determine how to create a balanced plate.
And finally, you want to learn how to determine when you are full. This may take time if you have consistently taught your body and brain that “full” is from overconsuming.
This is a sample from my full blog post in My Active Life, LLC Members, where I post exclusive blog posts with nutrition and fitness tips and full workout videos and programs. Click here to join My Active Life, LLC Members, and read the full post.
If you are here and reading this, you are interested in your health and fitness and subscribed to My Active Life Members. That is so good; I am so excited for you! Taking care of your body is the best thing you can do for yourself in the present and the long term.
“Do something today that your future self will thank you for”
— unknown
I find that quote so inspiring. Hard work will pay off in the future, but you also have to live in the moment, and I feel like taking care of yourself is doing both. You are doing good for yourself now as well as for your future self.
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