1. Drink Water - and lots of it!! In fact, just about every process in your body uses water, so staying hydrated will keep you feeling great -- and operating at maximum performance!
Women: Aim for 8-12 cups or 64 - 96 ounces a day
Men: aim for 10-15 cups or 80-120 ounces a day
2. Eliminate added sugars - Added sugars are everywhere! Sodas, baked goods, and sweetened products contribute to many empty calories that eventually turn into body fat. The new version of the Nutrition Facts Panel on food labels will help you identify products with added sugars and steer clear!
3. Switch to whole grains and lean meats - Refined and processed grains can contain a lot of sugar with little nutritional value. Whole grains, on the other hand, have more fiber and protein, as well as extra vitamins and minerals that will help your body function at its best! Lean meats also eliminate unnecessary extra saturated fat. Build your plate to be ½ vegetables, ¼ lean meat, fish or plant-based protein, and ¼ whole grain.
4. Get tested - Ask your doctor for a micronutrient test to identify any underlying deficiencies which can cause fatigue, muscle pain, weight gain and a slew of other symptoms that can interfere with weight gain. The good news: most deficiencies can be avoided with proper nutrition! When losing weight, it’s important to eat a wide variety of healthy foods to prevent possible deficiencies.
5. Keep eating throughout the day - Make sure to eat throughout the day. If you aren’t snacking in between meals, your blood sugar can drop, causing you to crave salty and sugary foods - not ideal! Pair fruits or vegetables with a protein such as a nut butter, yogurt or hummus to help keep you energized in between meals.
6. Slow down - Eating too quickly can easily lead to overeating. Try putting your fork or spoon down between every bite to pace yourself. This allows your stomach to send signals to your brain that will give you a feeling of fullness. Explore mindful eating, developing an awareness of paying attention while eating. Sit down, take in the vibrant look and delicious smells of your meal. Learn to distinguish between when you’re satisfied, or eaten enough versus being full or stuffed. Think of the Japanese, 80% full principle as a goal.
7. Keep fruit on the counter - Convenience is key when it comes to eating and snacking. If you make fruits accessible, you’ll be more inclined to grab that as a quick snack rather than something packaged and loaded with salt or sugar.
8. Drink warm lemon water - When you wake up in the morning, drink a glass of warm water and lemon juice to wake up your tastebuds and jumpstart your energy for the day!
9. Forget about “dieting” - Dieting rarely works since it is often restricting and puts your daily intake on a tight leash. Instead, focus on healthy changes rather than a strict plan - you will be more likely to make better choices. Our meal plans are set up for real life flexibility. Feeling deprived or constrained? Your coach can help you make fine tuning adjustments to keep you healthy and happy.
10. Don’t completely deprive yourself - If you have an intense craving and are ignoring it, chances are you’re going to eat everything else in sight to distract yourself. Rather than adding all those extra calories, purposefully plan in special treats. Your coach can help you shift around your meal plan to make room for the items you desire.