When trying to reduce body fat, we often try too hard and overlook the simple nutrition tips that will give us maximum weight loss results. Once you get rolling on a set nutrition and fitness program, it may take a few days for your body to adjust to the new structure. Even though you eating enough calories to aid in your goals, you may find that you feel sluggish or maybe you feel like you are starving 5 minutes after a meal. This is because you may have removed processed food, sugar, excess carbohydrates or snacks that you were accustomed to eating. Rather than giving in to temptations or urges, try some of the simple nutrition tips that I try to incorporate into my meal plans to ensure I have maximum weight loss (fat loss) while maintaining or trying to build lean muscle mass. More often than not, if I feel satisfied and have enough energy to power through the day and my workouts, I am less likely to be in a sour mood and give in to temptation.
If I am…
Gaining unwanted fat from high calorie intake- Drop caloric intake by 300 calories a day and allow body to adjust after a few days and then reassess.
Losing weight too quickly from modified caloric intake- Increase calorie intake by 300 calories a day until I find out what my maintenance caloric needs are.
Trying to gain lean muscle- Eat 1-1.2 grams of protein per day per body pound (Ex a 145 lb. woman trying to gain lean muscle can eat 145g-174g of protein per day.) I find that when trying to consume extra protein to build muscle, protein shakes are a great way to get the added calories in without all of the excess carbohydrate and fat.
Having energy lags throughout the day- I consider adding in a few more carbohydrates before and after training sessions for the extra boost of energy. I also know that because of the training my body will be using those carbohydrates as a source of fuel and they will not be sitting around waiting to be stored as body fat. My body will also use the carbohydrates that I consume post exercise to aid my body and muscles in recovery. If I still need a pick me up, Celsius is the perfect solution for energy. Celsius is low in carbohydrates, low in sodium and sugar free! This means you do not have to worry about feeling boated or taking in excess carbs from sugar just for a boost of energy. You can buy Celsius online or find a retailer near you.
Feeling like a bottomless pit who is never satisfied after eating- I consider adding in some type of healthy fat such as an ounce of nuts, a tablespoon of peanut butter, almond butter, avocados or coconut oil. Notice I said tablespoon- this is not the freedom to go overboard and scrape your way to the bottom of the peanut butter jar. Fats contain 9 calories per gram as opposed to carbohydrates and protein which contain 4. While certain types of fat can aid in your health, you can easily consume too much leaving you in a calorie surplus. That makes it harder to maximize your weight loss results. I have noticed that having healthy fats in my diet throughout the day allows me to feel satisfied. When I try to reduce my fat intake to cut a few calories I feel hunger pangs set in rather quickly and then I am more likely to give into cravings of high calorie-sugar filled junk.
I am not an expert in nutrition but from my experience in the fitness industry, those are some of the simple nutrition tips that have worked for me personally in the past. In the beginning of your fitness journey, I would focus on eating enough and the “right types” of food to help you through the day. By “right type” I mean, whole all natural foods in their simplest forms and trying to avoid a lot of the processed foods. Sure you can indulge and enjoy your favorite meals, but that should be in moderation and on few occasions in order to get the maximum weight loss results you have been looking for. While many begin fitness programs to lose weight, you are much better off focusing in improving your overall health and happiness. Weight loss will come as a byproduct from making healthier choices. Read 5 Tips to Live a Healthy Life Style in order to learn that overall health an wellness has a lot more to do than simply dieting and training.
When you feel stuck in a weight loss or fat loss rut, what types of nutrition tips do you implement on yourself? I would love to hear your input in the comments section below!