Eating clean. The norm in America is fast food and processed
foods. You must make an effort to eat whole foods made close to nature
as possible. Eat lean protein from chicken and fish. Eat fruit (limit 2
fruits a day if fat loss is the goals) Avoid processed foods as most of
the nutrients have been stripped away.
After high school when I started college, I didn't gain the freshmen 15, I gained the freshman 30.
Does your work require more time in the car or office sitting down than actually moving?
I've said it before but eating lean means staying lean. When eating, ask yourself: What's the source of this particular food? Many advertisements are controlled by huge food companies (with huge budget) to make the most creative commercials to attract the masses. The problem is, they are smart with their marketing in making their foods seem healthier than it really is but when you look into it, it's not.
Where should I start?
Start replacing food at home and your office with healthy options. Snacks like trail mix, fresh fruit, dark chocolate, drink lot's of water. Be mindful of the portion of those meals.
Make sure you have enough protein which helps release a hormone called leptin which aids in helping you feeling fuller, longer. You can make better choices by eating more protein from lean meats such as chicken, fish, egg whites, lean meats. So one great way for long term weight loss is to have enough protein.
You don't need the "filler" foods - you know, flour, sugar. Back 200 years ago, our ancestors were eating unprocessed foods (didn't have a choice). Eating as pure and clean coming from nature. Can you do that?
Yes. Junk foods is the norm these day and it's going to take extra effort to get back to clean eating. They were eating fruit off the vine. Sugar and flour have little if not, no nutritional needs, especially for fat loss.
Not all fat is bad. Avoid fats from all processed food and especially trans fat. You can get "good" fats from flax oil, EVOO, coconut oil and nuts.
Have a "CCM" day. Yes, it's stands for Controlled Cheat Meal. Do take in that "special food/dessert" but it just means you plan for it. You can have your soda, deserts and everything else that you crave.
Even if you eat "junk".. eat in small portion or moderation and the weight can still fall off.You
What if you ate your calories with junk type foods? Even if you ate your calorie range with fatty, processed, sugary foods, you 're going to feel crappy and metabolism will not be revved.
Your meals should get smaller throughout the day. The main thing to keep in mind is the portion. Your biggest meals should be breakfast or lunch.
Do you know how to cook food from scratch? That might be a good place to start. Learn one recipe a week and that's it. Learn one simple.
Are you eating every 3-4 hours? Let's say you're daily requirements for fat loss is 2000 calories. Break that down into 3 meals and 3 snacks with even calorie ranges. 500 calories for meals (1500), 1 snack at 100 cal and the other 2 snacks at 200 calories.
Plan a day preparing your foods. Avoid condiments, seasoning full of sodium and sugars, sauces. Don't abuse "clean" foods. Avoid cooking oil high in saturated fats, artificial sweeteners. To add flavor, add more fresh pepper, coconut oil, fresh vegetables (not canned), water or herbal teas, raw honey. Eat hormone-free, free range poultry. Take a cooler with you EVERYWHERE. You'll have something healthy for you to eat. Pesticide free fruits and vegetables.
Exercise should include high intensity interval training of short bursts of cardio. And watch the portions. It doesn't have to be fancy "in the gym" workouts. It could be sprints up and down office stairs or bleachers at school.
Sprint and recover and also do add some strength training.
Follow the tips above and start eating clean today.
After high school when I started college, I didn't gain the freshmen 15, I gained the freshman 30.
Does your work require more time in the car or office sitting down than actually moving?
I've said it before but eating lean means staying lean. When eating, ask yourself: What's the source of this particular food? Many advertisements are controlled by huge food companies (with huge budget) to make the most creative commercials to attract the masses. The problem is, they are smart with their marketing in making their foods seem healthier than it really is but when you look into it, it's not.
Where should I start?
Start replacing food at home and your office with healthy options. Snacks like trail mix, fresh fruit, dark chocolate, drink lot's of water. Be mindful of the portion of those meals.
Make sure you have enough protein which helps release a hormone called leptin which aids in helping you feeling fuller, longer. You can make better choices by eating more protein from lean meats such as chicken, fish, egg whites, lean meats. So one great way for long term weight loss is to have enough protein.
You don't need the "filler" foods - you know, flour, sugar. Back 200 years ago, our ancestors were eating unprocessed foods (didn't have a choice). Eating as pure and clean coming from nature. Can you do that?
Yes. Junk foods is the norm these day and it's going to take extra effort to get back to clean eating. They were eating fruit off the vine. Sugar and flour have little if not, no nutritional needs, especially for fat loss.
Not all fat is bad. Avoid fats from all processed food and especially trans fat. You can get "good" fats from flax oil, EVOO, coconut oil and nuts.
Have a "CCM" day. Yes, it's stands for Controlled Cheat Meal. Do take in that "special food/dessert" but it just means you plan for it. You can have your soda, deserts and everything else that you crave.
Even if you eat "junk".. eat in small portion or moderation and the weight can still fall off.You
What if you ate your calories with junk type foods? Even if you ate your calorie range with fatty, processed, sugary foods, you 're going to feel crappy and metabolism will not be revved.
Your meals should get smaller throughout the day. The main thing to keep in mind is the portion. Your biggest meals should be breakfast or lunch.
Do you know how to cook food from scratch? That might be a good place to start. Learn one recipe a week and that's it. Learn one simple.
Are you eating every 3-4 hours? Let's say you're daily requirements for fat loss is 2000 calories. Break that down into 3 meals and 3 snacks with even calorie ranges. 500 calories for meals (1500), 1 snack at 100 cal and the other 2 snacks at 200 calories.
Plan a day preparing your foods. Avoid condiments, seasoning full of sodium and sugars, sauces. Don't abuse "clean" foods. Avoid cooking oil high in saturated fats, artificial sweeteners. To add flavor, add more fresh pepper, coconut oil, fresh vegetables (not canned), water or herbal teas, raw honey. Eat hormone-free, free range poultry. Take a cooler with you EVERYWHERE. You'll have something healthy for you to eat. Pesticide free fruits and vegetables.
Exercise should include high intensity interval training of short bursts of cardio. And watch the portions. It doesn't have to be fancy "in the gym" workouts. It could be sprints up and down office stairs or bleachers at school.
Sprint and recover and also do add some strength training.
Follow the tips above and start eating clean today.
Adriel Yapana is a Glendale, CA Personal Trainer, Author, Speaker
and Consultant. He loves helping others.
To get FREE strategies and receive my fast fat loss ebook and weekly newsletter, please visit his website at http://glendalebootcamp.com/
Article Source:
http://EzineArticles.com/?expert=Adriel_Yapana
To get FREE strategies and receive my fast fat loss ebook and weekly newsletter, please visit his website at http://glendalebootcamp.com/
No comments :
Post a Comment