1.Eat 5-6 small meals spread out 2 ½ to 3 hours apart. Make sure to eat within 30 minutes of waking up in order to get that metabolism fueling. Breakfast is the most important meal of the day (not to mention my favorite!), so make it count!
2. Eat protein at every meal. Shoot for 4-5oz of lean proteins like chicken, ground turkey, fish, shrimp, lean beef, egg whites, or whey protein. This will help keep you full throughout the day.
3. Do not be afraid of carbohydrates. Especially if you are very active. Stick to healthy carbs such as oats, brown rice, yams, quinoa, eziekial bread, low glycemic fruits. Limit them to the first half of the day and before/after training. Get your carbs later in the day from veggies. Stock up on veggies! I personally stay away from fruit because it makes me crave sugar, but everyone is different.
4. Incorporate healthy fats into your meals such as raw or roasted nuts, avocados, olive oil and nut butters. Use these in moderation though, as they are very calorie dense. Healthy fats in moderation can actually help you LOSE fat.
5. Drink plenty of water. Not only will it keep you hydrated, it will aid in weight loss. Aim for at least 64 ounces a day and up to 1 gallon if you are quite active. I try not to add crystal light or anything in my water because artificial sweeteners may cause bloating or sugar cravings. Instead I add fresh lemons and stevia into my water for an all natural no calorie lemonade.
6. Exercise your heart! Aim to do cardio 3-5 times a week for 30-60 minutes depending upon your fitness goals. Incorporate HIIT(High Intensity Interval Training) into your cardio routine to blast calories and burn fat.
7. Stretch and/or incorporate yoga into your fitness routine. I stretch daily after working out and use the foam roller to work out kinks in my muscles. This will help prevent injury, keep you limber and keep your muscles healthy!
8. Make sure to incorporate some sort of weight training. This is a MUST in any fitness program. Lifting weights keeps you burning calories longer than cardio alone! Enlist the help of a trainer to create a weight training program for you and to teach you proper lifting form.
9. Consult an expert to help you with your fitness goals. Whether it is a trainer, a nutritionist, a prep coach if you want to compete, etc. Make sure that you find someone that will customize a program for you and your goals/needs, rather than just giving you a basic cookie cutter plan. Everyone is different!
10. Fitness is a lifestyle. Crash and fad diets don’t work. They may take weight off fast but it is almost immediately gained back once you stop the diet. Make a commitment to change your lifestyle in order to stay fit and healthy. Ease into this lifestyle so that you don’t go running back to your old ways. You don’t have to completely give up the treats you love. Just indulge in moderation and limit it to once or twice per week. Not only will you look better, you will feel better as well!
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