Do’s and Don’ts

DO:

• Eat a nutrient dense meal every 2-3 hours
• Eat 5-6 smaller meals throughout the day
• Learn how many calories your body needs per day
• Include a lean protein source at each meal
• Eat enough protein for your bodyweight
• Drink at least drink eight 8-ounce glasses of water per day
• Make sure to eat a nutrient dense healthy breakfast – yogurt, breakfast bar, cereal
• Eliminate processed sugars from your dietary plan

• Write down your fitness goals.
• Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
• Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
• Choose alternatives to satisfy your cravings.  Consider frozen fruit over ice cream.
• Always stretch before and after your exercise routine.
• Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
• Diversify your workout routine.  If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
• Work out with a friend.
• Keep healthy snacks available at all times. You’re less likely to grab junk food.

Fill your diet with nutrient dense foods. Examples are:

• Lean Protein Sources (chicken breast, turkey breast, fish, egg whites)
• Healthy Starchy Carbohydrates (brown rice, sweet potatoes, oatmeal)
• Lean Fibrous Veggies (broccoli, mushrooms, squash, zucchini)
• Fiber Packed Fruit (apples, berries, oranges, grapes)
• Healthy Fats (flaxseed oil, avocados, walnuts, olive oil)

If you are having a hard time thinking of healthy food here is a list so you no longer have to question what to buy and eat 🙂

DON’T

• Over-train. Your body needs time to recover in between workouts.
• Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
• Skip stretching.
• Skimp on sleep.
• Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.
• Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
• Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.
• Give up!