- 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 🙂
- 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!