How busy professionals can still eat healthy.
Before digging into the awesome resources I know and trust, an important disclosure, and here it is…
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It is easy to understand how you possible became overweight. The process of weight gain usually starts when our schedules ramp up with activities. With more scheduled on your calendar, there becomes less time to focus on what to eat. Less time paying attention to the food that goes into our mouths can lead us down a very slippery slope. Before you know it, you have lost track of the meals and you’re now 20 pounds heavier.
More often than not, it is our lack of dietary know how, that limits our ability to be successful with our nutritional habits. Most people think in order to be healthy you need to cook elaborate meals at home or eat boiled chicken every night. Luckily for you…that is far from how things work in the real world.
So how can you right the ship so to speak and get back on track with your nutrition?
- Identify and remove nutritional deficiencies
- Adjust food amount and food type
- Fine tune the details
With these three steps, you can go from destructive habits to habits that actually leave a positive impact on your health.
Identify And Remove Nutritional Deficiencies.
Believe it or not, most individuals do not get enough nutrients from their current diet. This lack of essential nutrients leaves our body feeling starved. The body then seeks further dietary intake to try to meet our needs. Unfortunately, this cycle only leads us farther down the path of weight gain.
In order to eat a proper diet, lose weight, and improve your health, you must first try to minimize or remove these nutrient deficiencies before focusing on other aspects of your diet. Most individuals I meet are deficient in these four areas: water intake, essential vitamins and minerals, protein intake, and essential fat intake.
There are a few ways to go about increasing each one of these dietary issues. As always, the goal is to make these habits easy enough to follow that it becomes almost impossible to fail.
Here are four ways you can limit these common nutritional deficiencies:
- Drink more water throughout the day (.5 oz per pound of bodyweight). I use the MOBOT Water Bottle because the vibrant colors remind me to drink more water and you can use it as a foam roller as well!
MOBOT Water Bottle: https://amzn.to/2nkToSJ
- Eat more whole foods rich in vitamins and minerals (fruits and veggies). While eating mostly whole food is always the goal, sometimes it is necessary to add in high quality supplements to fill in the areas of need. Below are some vitamins and nutrients that I personally take and recommend to my clients.
B Complex: http://bit.ly/2mVzmOe
Earth Grown Nutrients: http://bit.ly/2plVPVy
- Eat more foods rich in protein (lean meats, lentils, black beans). As with vitamins and minerals, it can be difficult at times to consume enough quality protein through whole food sources. That’s why I firmly believe including protein supplementation is non-negotiable.
Vanilla Whey Protein: http://bit.ly/2mYAq3V
Chocolate Whey Protein: http://bit.ly/2nSKRXi
- Take in more essential fats (fish, fish oil, algae oil). There isn’t a more important supplement to take that fish oil in my opinion. The positive benefits your brain receives from adding fish oil to your diet is enough for me to recommend supplementation to your regular diet.
Krill Oil (fish oil): http://bit.ly/2nTf4Wb
Step 1 is vital to getting your body back to an optimal baseline for performance and should not be overlooked or taken lightly. As with strength training, having a solid foundation within your diet is important to long term success and long lasting health.
Adjust Food Amount And Food Type
If I say this once, I’ll say it a thousand times…YOU DO NOT NEED TO COUNT CALORIES TO LOSE WEIGHT!!!!
One more time for the people in the back…
YOU DO NOT NEED TO COUNT CALORIES TO LOSE WEIGHT!!!!
What you should do is focus on eating the right portion size depending on your body type. The three body types are:
- I Type
• These individuals tolerate carbs well and have high energy. If you are an I type feel free to load upon carbs and have no issue losing or maintaining their weight.
• Their diet should roughly consist of 55% carbs, 25% protein, and 20% fat.
- V Type
• These people are built for power and usually gain muscle and stay lean with ease.
• Their diet should roughly consist of 40% carbs, 30% protein, and 30% fat.
- O Type
• These individuals tend to work at slower speeds, are naturally less active, and tend to find it more difficult to lose and keep off unwanted weight.
• Their diet should be more balanced with roughly 25% going towards carbs, 35% towards protein, and 40% towards healthy fats.
Finding the right balance for your individual body type and lifestyle needs is paramount to your success. Eat for you, not for someone else.
Fine Tune The Details
Now is when you can start to tweak the foundation you have built. This is the time to adjust minor aspects of your diet to further enhance your day to day life.
A few things to think about during this step:
- How often should you eat?
• Meal frequency will depend on how you days shape out. Personally, I can’t find time to sit down for 3 or 4 real meals, so I focus on eating 2 giant meals and a few smaller snacks to hold me over until the next big meal.
- Should you cycle calories or carbs?
• This will depend on how active you are on some days versus others. If you train harder on Monday and Thursday, then you may need more carbs before or after your workout to maintain your performance.
- What should I eat before, during, or after exercise?
• Doesn’t really matter for most people but should be in consideration if you train at a high level (athlete or competitive exerciser).
Don’t sweat the small stuff. Keep your intention on solidifying your dietary foundation and adjust as you learn more about your individual body. At the end of the day, you need to be able to look in the mirror and ask yourself if you are taking the necessary steps to improve. The way you will see progress will always be slightly different from someone else AND THAT IS OKAY!!!
Only you can help yourself in the long run and staying committed to the approach that works for YOU is how you will reach and maintain the look you have been working so hard to achieve. Keep your mindset around food simple, follow these three steps, and start feeling the benefits from a healthy well rounded diet!