Ever since I started working out, from all the research I’ve done to trail and error, there’s one fact that you cannot escape: Nutrition is the most important part of fitness. Unless your body is in constant motion throughout a seven-day week (and even IF), if you don’t eat right, you won’t see the results you want. I can be a little stubborn though, so I experimented and kept in mind what I ate and what I didn’t.
In July, I ate the same way I usually did, and saw minimal results. I don’t eat horrible by any stretch, but I knew for my body type, I could do better. In August, I made a commitment to change a few things around, and I started to finally make more than a one week swing in positive weight loss, and since July, I’ve lost 1.5 inches off my waist! Now, I’m far from a nutritionist or a fitness experts, but these 5 dietary changes helped to push me in the right direction:
Cook my own dinner more often
After a long day of work and working out, I hate having to prepare food. It’s so time-consuming and arduous, or so I thought. I had to force myself to just buy the groceries and make it happen. Not only did I save a lot of money, but preparing the food was quicker than I thought. The other advantage is that I see what’s going into my food, and I can make dishes that directly impact my diet/weight loss goals. For the last few weeks the majority of my dinners have consisted of a protein (chicken/fish/steak) and vegetables, with a glass of water. I even dusted off my Foreman Grill again to give variety (and brevity of preparation) to my meals. A definite A+!
Cut out juice/sweets/alcohol
One of these days I’ll make a post dedicated to all my nutritional vices. Juices and sweets are right at the top. I.Love.SNACKS!! Yes, I’m a fat, greedy kid at heart. Juice is tastier than water (unless you drink some real nasty water with a taste). Who doesn’t like cookies, candy, and ice cream! As a kid, I killed these things, but ever since I started working out and watching what I eat, I’ve cut back tremendously. I’ll have a snack once in a while, but I cut out juice & sweets 90%. As for alcohol, this was easier for me because I only drink at social functions, and even then I’ll have 1-2 drinks (unless they’re free, then I’ll… ahem…indulge). I just choose to cut back on it, and avoid mixed drinks, drinking the alcohol straight. I don’t drink beer like that either, but that has a lot of empty calories which can give you the “beer belly”. You should cut out alcohol 100% to get maximum results, but for those who can’t quit cold turkey, or just need a drink here and there, smart drinking is better than gorging. MODERATION! It was hard at first, but all you have to think about is the final product in order to motivate you.
Make proper substitutions for when I do eat out
You don’t have to get the fattest, unhealthiest things when you go out to eat. Most restaurants have health conscious options to some of your favorite food, which includes smaller portions, and smart substitutions. Get salad/veggies instead of fries. Get the sauces on the side. Grilled instead of fried. You’d be surprised at how many calories you save by making smart food decisions.
Eat sensibly on weekends
I tell everyone my #1 rule about nutrition: The battles are won on weekdays. The war is won on the weekends! It’s easy to keep a Monday-Friday routine going, but once you hit the weekend, you’ll go into “Eff it” mode and pig out. That was me, all the time. Now? I follow the same regimen as on the weekdays. The weekend is when I’ll have my cheat meal or 2 (One Sat. One Sun.). I’ll also work out, stay active, and make sure that my healthy meals are the norm and not the anomaly. When you work out hard during the week, you don’t want to see it go up in smoke in two days, so concentrate and make it happen.
These common tips worked for me. You’ll also see fitness trainers and other publication say similar stuff. It works. It worked for me. I’ll continue to do it until it stop working and I have to get more stringent or try something else, but I don’t see that happening. These basic steps will help improve your eating habits on some level. Practice how you want to play!
If you have any other nutrition tips, share them here! I’m eager to learn!
I was told that a lot of it depends on your weight/height and goals. There is a certain amount of calorice intake that you should max, but you should also have a minimum. Otherwise, you lose weight fast, and then gain back just as fast with that "cheat meal".
Yeah I do take that into account. My goal is to lose body fat, but I need to lose weight to do so as well.
One cheat meal won't make you gain back weight, especially if you work out heavy or even moderately. It's to keep you consistent. Now if you're talking cheat DAYS and WEEKS ok…lol
i agree with you cheat weekends are the death to healthy living.
I totally agree with cooking your own food. I brown-bag my lunches and cook my own dinners, not only do you know what's going into your food but it's also a money saver. A glass of wine is also a good substitute and having 3 glasses a week (with dinner) isn't too bad as long as you factor in the calories. I just read in my Women's Health magazine that drinking too much alcohol will slow down the calorie burning process. Instead of burning calories it will try and burn off the alcohol first and any remaining calories from alcohol or any fattening food you ate will be stored as fat. It's counter-productive to workout then drink a lot.
A website that helped me a lot and still does when eating out is Eat This, Not That. That website literally changed my life. Most items that you thought was healthy was the complete opposite.
Good stuff!
Yeah I promote Eat THis Not That heavy! I subscribe to Men's Health and that changed my whole view on nutrition!
Hey Streetz! One tip my physical trainer gave me that has stuck is taking flax seed. I saw that it helped me shed inches in water weight. A heaping tablespoon twice a day removes lots of toxins. Alternatives – flax seed oil or fish oil. Ahhh the benefits of Omega 3!
I have flaxseed at home. Stopped using it actually. Just got bored. Next week I'll talk supplements and we can get into it. TWSS.
Double LOL @ TWSS
Flax seed has a gang of fiber in it… it's not a diuretic. So it's not going to help with water weight… it helps you go number two. LOLOL
I was JUST talking about these with someone else.. but I make flourless peanut butter flaxseed cookies. They are the bomb. I'll have to remember to share the recipe with you.
If anybody gonna drink juices, drink the joints that says "100 percent fruit juice" or those V-8 joints…not that Hawaiian Punch crap.
As far as dieting, alot of people sleep on that…luckily for me, I can "cheat" sometimes because I have a high metabolism…heh heh
Peace
-King
Great post Streetz! Useful, easy to follow information. As a personal trainer, those that are training hard use it as a license to splurge, but it's not enough. Think of it this way: if you eat two slices of pizza (approx. 600 calories combined) after you were on the treadmill walking for an hour, running 4mph (approx. 500 calories) you still are in the hole 100 CALORIES. Now extrapolate that, and we have a lot of people that are overweight! Therefore, working out is not enough. Proper nutrition is essential! The amount of allotment per day is as follows:
Non Workout days:
11-13 calories x (your weight or target weight) = calories per day
1.5 grams of carbs x (your weight or target weight) = carbs per day
1 gram of protein x (your weight or target weight) = protein per day
1.5 grams of carbs x (your weight or target weight) carbs per day
>1 grams of protein x (your weight or target weight) = protein per day
<0.5 grams of fat x (your weight or target weight) = fat per day
To read about the 6 pillars of nutrition, click here: http://www.pino44.com/2009/11/15/pino-per-diem-th…
I don't purchase sodas for my home…only juices and teas that I'll have w/ my dinner. Other than that it's straight water or Seltzer water.
I buy pretzels for when I want a salty snack…relatively low in calories.
I have a sweet tooth. Bad. Like, Double Stuff Oreos don't stand a chance w/ me. So I don't buy them anymore
B/c I'll eat them whenever…after getting some water in the middle of the night…packing my lunch in the morning. So I've opted to buying ice cream or sorbet b/c 1. it's not directly in my sight and 2. I just can't snack on it whenever.
I feel your pain with that sweet tooth! Its crazy… lol. Watch when I post about food next. We will drown our sorrows together!
LOL!!! It's the worse. Like after I eat lunch or dinner it's like "Ok, I need something sweet to top this off".
And I don't want any low-fat..sugar free…made w/ applesauce cookies or some crap! I go hard or go home #pause. Gimmie those Double Stuff Oreo's or that Rita's Gelati,lol
Wow.. the inner fat kid is strong in this one…
lol
LOL…it is man
*in pimp's voice* I can get you (sugar) high bay-bee. Keep you full off all the finest snacks.