by David Minishian | Oct 19, 2024 | Nutrition
When it comes to living a healthy lifestyle, consistency is the key that unlocks progress—not just in your exercise routine, but even more so in your dietary habits. While it can be tempting to think of fitness as purely what happens in the gym, the truth is that sustainable health and weight loss begin with the choices we make in the kitchen.
The food we eat is the foundation for the energy we need to fuel our workouts, recover properly, and reach our fitness goals. However, in today’s world of fast food and highly processed snacks, making healthier dietary choices consistently can feel like a challenge. But the good news is, with the right strategies, you can develop habits that help you stick to a nutritious diet for the long haul.
Why Consistency Is Key
Before diving into specific strategies, let’s first talk about why consistency matters so much. Many of us can follow a strict diet for a few days or even weeks, but often find ourselves slipping back into old habits when life gets busy or cravings hit. The reality is that results don’t come from perfection but from being consistent over time. Small, sustainable changes can have a big impact on your overall health and fitness goals.
By making consistent choices, you create a lifestyle, not just a temporary fix. This approach allows you to maintain progress even when life throws obstacles your way. So how can we make it easier to stay on track with our diet? Let’s explore some key strategies.
1. Prioritize Whole Foods
One of the most effective ways to stay consistent with healthy eating is by focusing on whole, unprocessed foods. Whole foods—such as fruits, vegetables, lean proteins, and whole grains—are packed with essential nutrients that not only fuel your body but also keep you fuller for longer. This can reduce the temptation to reach for sugary or highly processed snacks that provide little nutritional value.
When you prioritize whole foods, you’re nourishing your body with what it truly needs. These foods are naturally lower in added sugars, unhealthy fats, and empty calories, making them a smart choice for anyone looking to improve their diet. Whole foods also help regulate your blood sugar, which can prevent the energy crashes that lead to overeating or unhealthy snacking.
2. Plan Your Meals
In our busy lives, one of the biggest barriers to healthy eating is a lack of planning. It’s easy to fall into the trap of grabbing whatever is convenient when we’re hungry, and convenience foods are often not the healthiest options. That’s where meal planning comes in.
Set aside time each week to plan out your meals and snacks. Whether you use meal-prepping techniques or simply have a clear grocery list, planning ahead gives you control over what you eat. This ensures that you always have nutritious options readily available, reducing the temptation to opt for less healthy choices in the heat of the moment.
Here are some practical meal-planning tips:
- Batch cook: Prepare large portions of healthy meals like soups, salads, or grilled proteins that can be stored and reheated throughout the week.
- Use containers: Store pre-portioned meals in containers so you have a balanced meal ready to go.
- Plan for variety: Eating the same meals every day can lead to boredom and cravings, so make sure to include a variety of ingredients, flavors, and cuisines to keep things interesting.
3. Keep Healthy Alternatives on Hand
Cravings happen, and that’s perfectly normal! The goal isn’t to eliminate cravings entirely, but rather to prepare for them. When cravings strike, it’s easy to derail your diet if you don’t have healthy alternatives on hand. Stock your pantry and fridge with nutritious snacks that can satisfy your cravings without sabotaging your progress.
Some great healthy alternatives include:
- Greek yogurt with fresh fruit for a sweet craving.
- Nuts and seeds for a crunchy, salty option.
- Vegetable sticks with hummus for a satisfying, savory snack.
- Dark chocolate as a better choice for those who need a sweet treat.
By having healthier alternatives readily available, you can enjoy satisfying snacks while staying on track with your dietary goals.
4. Educate Yourself About Nutrition
Knowledge is power when it comes to making lasting changes to your diet. Understanding the basics of nutrition—such as portion sizes, macronutrients (proteins, fats, and carbohydrates), and how certain foods impact your body—can help you make more informed choices.
By learning about nutrition, you can start to recognize which foods work best for your energy levels, digestion, and fitness goals. For example, understanding how protein supports muscle recovery or how fiber aids digestion can help you make better decisions at mealtimes. Additionally, this knowledge can help you identify and avoid hidden sugars, unhealthy fats, and excessive calories in processed foods.
Some helpful nutritional concepts to explore include:
- Caloric balance: Understanding how calories in versus calories out impacts weight loss or maintenance.
- Macronutrient ratios: Tailoring your diet to meet your specific fitness goals, such as increasing protein intake to support muscle growth.
- Portion control: Learning to recognize appropriate portion sizes can prevent overeating while still allowing you to enjoy your favorite foods.
5. Set Realistic Goals and Be Flexible
Consistency doesn’t mean being rigid. In fact, setting overly strict dietary rules can lead to burnout and frustration. It’s important to allow for some flexibility in your approach to eating. If you aim for progress rather than perfection, you’ll be much more likely to stay consistent over the long term.
Set realistic, achievable goals for your diet, and remember that it’s okay to indulge occasionally. Having a “cheat meal” or enjoying dessert at a special event doesn’t mean you’ve failed—it’s part of creating a balanced and sustainable lifestyle. The key is to get back on track with your next meal and continue making good choices most of the time.
6. Track Your Progress
Tracking what you eat can be a helpful tool for staying consistent. Whether you use an app, a food journal, or simply take mental notes, tracking helps you stay mindful of your choices. This doesn’t mean you need to count every calorie obsessively, but it can be useful to keep a record of your meals and snacks. Over time, this awareness helps reinforce healthy habits.
7. Get Support From Your Community
Lastly, remember that consistency is easier when you have support. Whether it’s friends, family, or your gym community, having people around you who share your goals can provide accountability and encouragement. Don’t hesitate to ask for help or share your challenges—there’s a good chance others are going through the same struggles, and together, you can stay motivated.
Staying consistent with your diet can be challenging, but by incorporating these strategies into your routine, you can create lasting habits that support your fitness journey. Remember, it’s not about being perfect—it’s about making better choices more often than not. Exercise is only one piece of the puzzle; a balanced fitness journey requires a balanced diet and, most importantly, consistency.
By focusing on whole foods, planning ahead, educating yourself, and allowing for flexibility, you’ll be well on your way to reaching your health and fitness goals.
by David Minishian | May 2, 2023 | General Content, Nutrition
Are you curious about the lacto-ovo-vegetarian diet? This approach to eating has been gaining traction recently as more individuals explore plant-based lifestyles for better health and environmental sustainability. In this article, we’ll dive into what it means to be a lacto-ovo-vegetarian, covering its definition, origins, key principles, and benefits. We’ll also explore common foods and ingredients, along with meal planning tips and recipe ideas to help you embrace this way of eating.
Understanding Lacto-ovo-vegetarianism
The lacto-ovo-vegetarian diet is a type of vegetarianism that includes dairy products and eggs, but excludes meat, poultry, fish, and seafood. This approach can be adopted for a variety of reasons, such as ethical concerns for animal welfare, environmental sustainability, health benefits, or cultural and religious beliefs.
For many people, lacto-ovo-vegetarianism is a way to reduce their carbon footprint and promote sustainable living. The production of meat and animal products has been linked to deforestation, water pollution, and greenhouse gas emissions. By choosing a plant-based diet that includes dairy and eggs, individuals can help reduce the negative impact of food production on the environment.
Additionally, lacto-ovo-vegetarianism has been associated with a number of health benefits. Research has shown that vegetarian diets can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. By eliminating meat and fish from their diets, lacto-ovo-vegetarians may also reduce their intake of saturated fat and cholesterol, which can contribute to poor heart health.
Definition and Origins
The term “lacto-ovo” refers to the inclusion of dairy products (lacto) and eggs (ovo) in the diet. This dietary style has been around for centuries, and can be traced back to ancient Indian and Greek civilizations, where vegetarianism was practiced for spiritual and health reasons. Today, lacto-ovo-vegetarianism is a popular dietary approach embraced by many people all over the world.
In recent years, the popularity of lacto-ovo-vegetarianism has grown as more people become aware of the impact of their food choices on their health and the environment. Many individuals are also motivated by ethical concerns for animal welfare, and choose to follow a vegetarian diet as a way to reduce their contribution to the suffering of animals raised for food.
Key Principles and Beliefs
Lacto-ovo-vegetarians follow a plant-based diet that emphasizes whole, unprocessed foods such as fruits, vegetables, grains, legumes, nuts, seeds, dairy products, and eggs. This dietary approach aims to provide all necessary nutrients while avoiding meat and fish, which can be high in unhealthy saturated fat, cholesterol, and harmful environmental contaminants. Lacto-ovo-vegetarians believe in living in harmony with nature, and as such, many choose to prioritize organic, sustainably sourced, and locally grown foods.
Many lacto-ovo-vegetarians also choose to supplement their diets with vitamin B12, which is primarily found in animal products. While dairy products and eggs can provide some B12, it may be necessary to take a supplement to ensure adequate intake.
Overall, lacto-ovo-vegetarianism is a dietary approach that can offer a range of benefits for individuals and the planet. Whether motivated by health concerns, environmental sustainability, or ethical considerations, this dietary approach can provide a nutritious and satisfying way of eating that is both delicious and compassionate.
Nutritional Benefits of a Lacto-ovo-vegetarian Diet
The lacto-ovo-vegetarian diet is a type of vegetarian diet that includes dairy products and eggs while excluding meat, poultry, and fish. This dietary approach has gained popularity in recent years due to its numerous health benefits. Not only is it rich in essential nutrients, but it has also been associated with reduced risk of chronic diseases, improved digestive health, and greater longevity.
Macronutrients: Protein, Carbohydrates, and Fats
Protein is an essential nutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining healthy bones, muscles, and organs. While meat is a common source of protein, lacto-ovo-vegetarians can obtain enough protein from plant-based sources such as tofu, tempeh, legumes, nuts, seeds, and dairy products. These plant-based sources of protein are not only rich in protein but also provide a variety of other essential nutrients such as fiber, vitamins, and minerals.
Carbohydrates and fats are also important macronutrients that provide energy and support various functions in the body. Whole grains, fruits, and vegetables are great sources of complex carbohydrates, while nuts, seeds, and oils are rich in healthy fats. Including a variety of these foods in a lacto-ovo-vegetarian diet can help ensure that the body is receiving all the necessary macronutrients.
Micronutrients: Vitamins and Minerals
Lacto-ovo-vegetarians have been shown to have higher intakes of vitamins and minerals such as vitamin C, vitamin E, folate, and fiber, compared to omnivores. These nutrients are essential for maintaining strong immunity, optimal cognitive function, healthy skin and hair, and digestive health. Dairy products and eggs are also great sources of nutrients such as calcium, vitamin D, and vitamin B12, which can be challenging to obtain from plant-based foods alone.
Vitamin B12, in particular, is essential for nerve function and the production of red blood cells. It is only found naturally in animal products, making it important for lacto-ovo-vegetarians to include dairy products and eggs in their diet. Some plant-based foods, such as certain types of algae and fortified foods, also contain vitamin B12, but it can be difficult to obtain enough from these sources alone.
Fiber and Gut Health
Fiber is a type of carbohydrate that is important for promoting healthy digestion, regulating blood sugar levels, and lowering cholesterol. Lacto-ovo-vegetarians tend to consume higher amounts of fiber than meat-eaters, due to their intake of plant-based foods such as fruits, vegetables, whole grains, and legumes. Fiber also helps to promote healthy gut flora, which can have a profound impact on overall health and wellbeing.
In addition to fiber, lacto-ovo-vegetarians also consume a variety of prebiotics and probiotics that support gut health. Prebiotics are types of fiber that feed the beneficial bacteria in the gut, while probiotics are live bacteria that can colonize the gut and provide numerous health benefits. Foods such as yogurt, kefir, sauerkraut, and kimchi are great sources of probiotics, while foods such as onions, garlic, and bananas are rich in prebiotics.
Conclusion
In conclusion, the lacto-ovo-vegetarian diet is a nutritious and healthy dietary approach that can provide numerous health benefits. By including a variety of plant-based foods, dairy products, and eggs, lacto-ovo-vegetarians can obtain all the necessary macronutrients, micronutrients, and fiber needed for optimal health and wellbeing.
Common Foods and Ingredients
Now that we’ve discussed the benefits of a lacto-ovo-vegetarian diet, let’s explore some of the common foods and ingredients that are typically included in this way of eating.
Dairy Products
Dairy products such as milk, cheese, yogurt, and butter are excellent sources of protein, calcium, and vitamin D. However, it’s important to choose high-quality products that are organic, pasture-raised, and free from antibiotics and hormones.
Organic dairy products come from cows that have been raised without the use of antibiotics or hormones. These cows are also fed a diet that is free from genetically modified organisms (GMOs) and pesticides. Pasture-raised dairy products come from cows that have been allowed to graze on grass and other natural vegetation, which makes their milk higher in beneficial nutrients like omega-3 fatty acids and vitamin K2.
Eggs
Eggs are a versatile and nutritious food that can be incorporated into a wide variety of dishes, from omelets and frittatas to baked goods and sauces. Eggs are a great source of protein, healthy fats, and vitamins such as B12 and D.
When choosing eggs, it’s important to look for ones that are free-range and organic. Free-range eggs come from chickens that have been allowed to roam freely outside, which means they have access to natural food sources like insects and grass. Organic eggs come from chickens that have been fed a diet that is free from GMOs and pesticides.
Plant-based Protein Sources
Plant-based protein can be found in foods such as tofu, tempeh, seitan, lentils, chickpeas, beans, peas, nuts, seeds, and quinoa. These foods are important for ensuring adequate protein intake and can help lacto-ovo-vegetarians meet their nutritional needs.
Tofu is made from soybeans and is a great source of protein, iron, and calcium. Tempeh is made from fermented soybeans and is also high in protein and other important nutrients like probiotics. Seitan is made from wheat gluten and is a good source of protein, iron, and other minerals.
Lentils, chickpeas, beans, and peas are all legumes that are high in protein and fiber. They can be used in a variety of dishes, from soups and stews to salads and dips. Nuts and seeds are also great sources of protein, healthy fats, and other important nutrients. Almonds, cashews, and peanuts are all examples of nuts that are high in protein and other beneficial nutrients. Chia seeds, flaxseeds, and hemp seeds are all examples of seeds that are high in protein, fiber, and omega-3 fatty acids.
Fruits and Vegetables
Fruits and vegetables contain high amounts of vitamins, minerals, and fiber, and should form the basis of any healthy diet. Some popular options for lacto-ovo-vegetarians include leafy greens, berries, citrus fruits, cruciferous vegetables, sweet potatoes, and tomatoes.
Leafy greens like spinach, kale, and collard greens are high in iron, calcium, and other important nutrients. Berries like strawberries, blueberries, and raspberries are high in antioxidants and other beneficial compounds. Citrus fruits like oranges and grapefruits are high in vitamin C, while cruciferous vegetables like broccoli and cauliflower are high in fiber and other important nutrients. Sweet potatoes are a great source of vitamin A and fiber, while tomatoes are high in lycopene, a powerful antioxidant.
Grains, Legumes, and Nuts
Whole grains, legumes, and nuts are excellent sources of fiber, protein, and healthy fats. Examples of these foods include brown rice, quinoa, lentils, chickpeas, peanuts, almonds, and cashews.
Brown rice is a whole grain that is high in fiber and other important nutrients. Quinoa is a gluten-free grain that is high in protein and other beneficial nutrients. Lentils, chickpeas, and other legumes are high in fiber and protein, and can be used in a variety of dishes. Peanuts, almonds, and cashews are all examples of nuts that are high in protein and other beneficial nutrients.
It’s important to choose whole grains over refined grains, which have been stripped of many of their beneficial nutrients. When choosing nuts, it’s best to choose unsalted varieties to avoid consuming too much sodium.
Meal Planning and Recipes
If you’re interested in adopting a lacto-ovo-vegetarian diet, here are some meal planning and recipe ideas to get you started:
Breakfast Ideas
- Vegetable omelet with cheese
- Whole grain toast with avocado and scrambled eggs
- Smoothie bowl with berries, yogurt, and nuts
Lunch and Dinner Options
- Veggie burger with sweet potato fries
- Tofu stir-fry with brown rice and vegetables
- Cauliflower crust pizza with cheese and vegetables
Snacks and Desserts
- Hummus and vegetable crudites
- Fruit salad with nuts and Greek yogurt
- Oatmeal cookies with dried fruit and nuts
Overall, the lacto-ovo-vegetarian diet provides a healthy, sustainable way of eating that can benefit both individuals and the planet. Whether you choose to adopt this dietary approach for ethical, environmental, or health reasons, it’s important to focus on consuming a variety of whole, nutrient-dense foods, and to seek out high-quality sources of dairy products and eggs. With a little meal planning and creativity, you can enjoy delicious, satisfying, and nourishing meals that will support optimal health and wellbeing.
by David Minishian | Jan 20, 2023 | Bodybuilding, Exercise, Fat Loss, Fitness, Nutrition, Sleep, Strength Training
With the right training and nutrition, you can achieve the lean, tone physique you’ve always dreamed of. This doesn’t just mean building muscle and losing fat; it requires a strategic approach to both. By incorporating specific training methods and nutrition principles used by fitness pros, you can effectively sculpt your body and achieve visible results faster.
Here’s how to get started on your journey to a lean, tone physique.
1. Prioritize Compound Exercises for a Defined Physique
Compound exercises, which involve multiple joint movements and muscle groups, should form the foundation of your training program. These exercises help build muscle mass and improve body composition more efficiently than isolation exercises. For a lean, tone physique, focus on foundational movements like:
- Squats: Target the legs and core, boosting overall lower-body strength.
- Deadlifts: Engage the entire posterior chain, enhancing muscle growth and fat loss.
- Bench Press: Develop the chest, shoulders, and triceps.
- Rows: Strengthen the back and improve posture, critical for a toned upper body.
By performing these movements regularly, you can build a strong, balanced physique that not only looks great but also functions well in daily life.
2. Embrace A Progressive Overload to Sculpt Your Body
A key principle in building a lean, toned physique is progressive overload. This means gradually increasing the demands on your muscles over time. Without consistent progression, your muscles won’t continue to grow or get stronger.
- Increase Weight: Gradually lift heavier weights as your strength improves.
- Boost Reps and Sets: Add more repetitions or sets to your workouts to increase intensity.
- Enhance Range of Motion: Focus on improving form and extending your range of motion for each exercise.
These incremental changes, even if small, will continuously challenge your muscles, preventing plateaus and helping you achieve a sculpted, lean physique.
3. Optimize Your Diet for a Lean, Tone Physique
Diet is just as important as training when it comes to achieving a lean, toned physique. Your nutritional strategy should align with your specific fitness goals, whether that’s building muscle or losing fat.
- For Muscle Growth: Focus on a calorie surplus and consume at least 1 gram of protein per pound of lean body mass. This fuels your workouts and supports muscle recovery.
- For Fat Loss: Maintain your protein intake but reduce overall calories by cutting fats and carbohydrates. This helps preserve muscle while promoting fat loss.
Regardless of your goal, prioritize whole, nutrient-dense foods like lean proteins, whole grains, healthy fats, and plenty of vegetables. Supplements like high-quality protein powders can also be useful for meeting your protein needs.
4. Incorporate Rest and Recovery to Build a Defined Physique
Rest and recovery are crucial for muscle growth and fat loss. Without adequate recovery, you risk overtraining, which can hinder your progress and lead to injury.
- Rest Days: Schedule rest days to allow your muscles to recover and grow.
- Active Recovery: Activities like yoga, stretching, or foam rolling can enhance recovery and reduce muscle soreness.
Listening to your body and incorporating sufficient rest will help you maintain a consistent training schedule and avoid burnout.
5. Prioritize Quality Sleep for a Toned Body
Getting enough sleep is essential for achieving a lean, toned physique. During sleep, your body releases growth hormone, which aids in muscle repair and fat loss.
- Aim for 7-9 hours of sleep per night to maximize recovery and performance.
- Establish a consistent sleep schedule and create a calming bedtime routine to improve sleep quality.
Good sleep habits will support your training efforts and help regulate hunger hormones, making it easier to maintain a healthy diet.
6. Find Support: Workout Partners and Coaches
Having a support system can make a big difference in achieving your fitness goals. A workout partner or coach provides accountability and motivation, helping you stay consistent.
- If you’re in Long Beach, consider joining a group fitness program like Sculpt Fitness’s Small Group Boot Camp or Semi-Private Training Program. These programs offer expert guidance and a supportive community, perfect for building a lean, toned physique.
7. Track Your Progress to Stay on Track
Tracking your progress is key to staying motivated and making adjustments as needed. Use a workout journal to record your exercises, weights, and reps. Take regular progress photos and measurements to visually track changes.
Monitoring your nutrition and lifestyle habits is equally important. Keep a food diary and note how you feel in terms of energy and performance. This comprehensive tracking approach will help you identify areas for improvement and celebrate your achievements.
Conclusion
Building muscle and losing fat requires dedication and consistency, but by implementing these, not so secret, secrets from the pros you can achieve the lean, tone physique you’ve always wanted.
by David Minishian | Dec 27, 2022 | Exercise, Lifestyle Habits, Nutrition, Sleep, Weight Loss
Long-term weight loss success is something that many of us strive for but don’t always achieve. It requires dedication, hard work, and a commitment to stay the course over an extended period of time. But if you want to make lasting changes in your health and body composition, it can be done by executing a few simple strategies.
Let’s cover 6 easy strategies for long-term weight loss success that you can start using today:
- Set realistic goals
- Track your progress
- Find healthy substitutes for unhealthy foods
- Exercise regularly
- Make lifestyle changes
- Get adequate sleep
1. Set Realistic Goals
The first step towards achieving any goal is setting realistic expectations from the beginning, so that you don’t become discouraged or overwhelmed by the process ahead of you. When it comes to losing weight, set yourself up for success by creating achievable objectives such as running three times per week or eating five servings of vegetables each day rather than aiming to lose 10 pounds in two weeks or completely eliminating carbs from your diet right away (unless advised by a doctor). Setting these types of actionable milestones will help keep you motivated while also making sure that the journey isn’t too overwhelming!
2. Track Your Progress
Keeping track of your progress helps keep things in perspective and gives you tangible evidence when reviewing how far you have come on your journey towards long-term weight loss success. You may find tracking apps helpful here; they allow users to log their meals/workouts along with other relevant details like calories consumed/burned etc. Having access to these data points can be useful for analysis later on down the line – all without having to manually record everything! Additionally, consider taking photos at regular intervals throughout this process so that once again there’s physical proof showing where you’ve been compared to where you are now. Pictures are great motivation during those more challenging moments!
3. Find Healthy Substitutes For Unhealthy Foods
One way people often sabotage their own efforts when attempting long-term weight loss is by failing to swap unhealthy habits with healthier alternatives – leading them back into their old ways eventually causing them to give up altogether! If there’s something specific out there which isn’t conducive towards one’s health & fitness goals, try finding suitable replacements instead (i.e. swapping sugary snacks like candy bars or chips with nuts/fruit). Doing this allows individuals to maintain variety within their diets while still adhering closely enough to the dietary guidelines they have set – ensuring longevity along this journey!
4. Exercise Regularly
Alongside consuming nutritious foods regularly, exercise plays an important role in achieving long term results when trying to reduce body fat. This doesn’t mean having to hit the gym every single day though; even just doing 30 minutes of intentional activity twice weekly combined with walking whenever possible is a fantastic start when done consistently over time. The goal is consistent activity to raise the metabolic rate and make it easier to remain in a caloric deficit. You don’t need to workout for 2 hours a day, 6 days a week to see results.
5. Make Lifestyle Changes
Losing body fat involves much more than simply exercising & eating well; changing lifestyle habits must occur in order to achieve the desired outcomes. This could include swapping screen time for family walks, eating out for home cooked meals, or alcohol for calorie free beverages. Of course, the changes all depend upon the individual situation, but the lifestyle habits need to change to properly support a leaner, fit person. Making gradual adjustments overtime will enable a person to adhere to the necessary measures required to increase their chances of having success!
6. Get Adequate Sleep
Finally getting sufficient rest is a critical component for maintaining good overall health. It’s important to pay attention to the amount of hours we’re sleeping at night when looking to shed a few extra pounds off! Not only does a lack of proper sleep lead to fatigue, but it increases cravings for sugar based products by affecting the hormones responsible for regulating hunger and satiety levels, both which play crucial roles in deciding whether someone ends up gaining or losing weight. Make sure to get plenty of shut eye whenever possible to ensure optimal functioning for the days ahead!
by David Minishian | Dec 22, 2022 | Nutrition, Weight Loss
What you eat has a huge impact on your health and wellbeing, but did you know that making only a few simple diet changes can have an incredible effect on how your body looks and feels – within just two weeks? Here are five simple modifications that could help you achieve seriously impressive results.
1. Reduce Sugar Intake
Reducing the amount of sugar in your diet is a quick and effective way to start seeing results. Studies show that high-sugar diets may lead to weight gain, poor skin health, energy crashes throughout the day, as well as an increased risk for diabetes and other serious illnesses. Aim to reduce added sugars from sources like cakes, cookies, soda and candy – instead try natural sweeteners such as honey or maple syrup in moderation where possible. If you have a craving you can’t resist, try opting for healthier alternatives such as fresh fruit or dark chocolate with at least 70% cocoa content.
2. Increase Protein Intake
Protein helps keep us feeling fuller for longer so it’s important that we get enough of it daily – especially if our goal is fat loss! This macronutrient also helps maintain and build muscle mass which will give our bodies a more toned look over time. Try adding lean proteins such as fish or chicken into meals alongside plenty of vegetables (you can even use them both together in a stir fry dish!). You may want to consider supplementing with protein shakes post workout if you’re not getting enough protein – these are available in many delicious flavors! If you don’t like the protein powder flavor, try mixing it into a fruit smoothie or shake.
3. Cut Out Refined Carbs
Refined carbs like white bread, pasta and crackers have had their nutrients like fiber stripped away during processing meaning they don’t offer much nutritional value compared to whole grain options. Without dietary fiber, they end up spiking blood sugar levels leading us to feel hungry again shortly after eating them – not ideal when trying to lose weight! Switching refined carbs out for whole grains such as quinoa or brown rice will provide more sustainable energy throughout the day while still allowing us to enjoy tasty meals.
4. Increase Water Consumption
We are made of 60% water. Our bodies need water more than anything else so it makes sense that hydrating should be a top priority – regardless of whether we want fat loss or not! Drinking plenty of water improves digestion, assists cardiovascular health, reduces fatigue, prevents headaches, boosts metabolism…the list goes on! Start by drinking 2 liters per day – this is easily achievable by carrying around a bottle with you wherever you go!
5. Add Healthy Fats To Meals
Healthy fats such as avocados, nuts and oily fish contain essential fatty acids which are necessary for many bodily functions including hormone production & absorption of vitamins A & D amongst others. Plus they taste great too – so why wouldn’t we include them?! Try adding avocado slices onto salads; nut butters onto toast/porridge bowls; salmon filets into a stir fry. Get creative with different flavor combinations until you find what you enjoy – healthy eating doesn’t have to be boring!
Making these five dietary changes may seem daunting at first but trust me when I say they’re worth sticking too because before long you’ll begin noticing positive physical transformations both inside & out! Not only will there be visible differences but internal ones too – improved mood due higher nutrient intake plus increased energy levels due lower sugar consumption means this new lifestyle change could really benefit overall wellbeing without sacrificing enjoyment along the way. Give yourself permission today, take charge of your health – remember it’s never too late to start living life better.
by David Minishian | Dec 11, 2022 | Exercise, Fat Loss, Lifestyle Habits, Nutrition, Sleep, Stress Management, Supplements, Weight Loss
Are you looking for ways to kickstart your metabolism and burn fat faster? If so, this article is for you. In this post, we’ll discuss seven easy-to-implement steps that can help get your metabolism up and running in no time. We’ll also share some tips on how to keep it going strong over the long haul. So let’s jump right in!
1. Increase Your Protein Intake
Protein is an essential nutrient that helps to build muscle mass and increase your metabolic rate. Studies have shown that people who consume higher amounts of protein tend to burn more calories than those who don’t eat as much protein. Aim for at least .5 gram of protein per pound of body weight each day. If you’re lifting weights, aim for 1 gram of protein per pound of lean body mass (you’ll need to know you’re body fat percentage to find your lean body mass). Good sources of protein include lean meats such as chicken breast or fish; eggs; dairy products like yogurt or cottage cheese; legumes like chickpeas or lentils; nuts and seeds; tofu; quinoa; tempeh; spirulina; etc.
2. Eat More Fiber-Rich Foods
Fiber helps keep you feeling full longer which can help prevent overeating and snacking between meals – both key factors when trying to lose weight. It also aids digestion by helping food move through the digestive tract slowly which can promote a healthy metabolism. Aim for 25–30 grams of fiber daily from foods such as fruits and vegetables, whole grains (such as oats), beans/legumes (like black beans), nuts/seeds (almonds and flaxseeds are great!), and avocados. Refined and processed foods lack fiber. To consume more fiber rich foods, a good general rule is to gravitate towards whole foods with minimal processing.
3. Stay Hydrated & Reduce Sugary Drinks
Drinking plenty of water throughout the day not only hydrates our cells but also helps with digestion. Being hydrated makes it easier for our bodies to absorb nutrients from food while eliminating toxins at the same time! As an added bonus: drinking enough water will help reduce strong cravings that are often thirst mistaken for hunger leading us down a path toward unhealthy snacks instead of healthier choices. Additionally try to reduce the consumption of sugary drinks like sodas which contain empty calories that won’t nourish our bodies. If soda is consumed regularly over time, this liquid candy will make it more difficult to lose fat and adds extra pounds onto our waistlines…not exactly what we want when trying to slim down.
4. Get Moving & Exercise Regularly
Regular exercise has been proven to not only boost one’s mood but also increases our metabolic rates over periods lasting anywhere from 24 to 72 hours after physical activity has taken place. This means even after having finished exercising there’s still benefit being gained simply because we’ve made exercise part of our weekly routine. As a bonus, if high intensity interval training (HIIT) workouts or resistance based training are used during these exercise sessions our metabolic rate increases significantly more. Moving consistently is the first goal, but the right type of exercise or training can maximize our efforts in terms of the time spent working out – it’s a win-win situation all around!
5. Prioritize Sleep Quality
Getting adequate sleep every night plays a major role in keeping hormones balanced, which helps regulate the appetite and reduces cravings associated with late night snacking binges. Individuals who suffer from a chronic lack of sleep often have unwanted weight gain despite the best intentions to move more and eat fewer calories. Aiming towards 7–9 hours of sleep nightly should be considered mandatory, especially considering how important quality restful sleep is towards overall health. With enough sleep a well rested body can more consistently maintain the positive eating habits that support a caloric deficit. This deficit is required to maximize the rate of fat loss!
6. Reduce Stress Levels
Finding ways to reduce stress levels may seem difficult at first; however there is a huge pay off in practicing stress reducing activities. Living in a state of constant stress promotes higher levels of cortisol. This hormone when chronically elevated can decrease our ability to lose fat. Not only does the hormone physically promote fat storage, but it can inhibit the mental clarity and the decision making ability required to stay on a diet plan resulting in half hearted attempts at staying the course. Luckily, a few simple mindfulness activities when practiced regularly can prevent a state of chronic stress so your body can continue being a fat burning machine. Deep breathing exercises are one proven method that is effective at recentering our body and mind. There are a variety of ways to practice deep breathing as seen in yoga, tai chi, and pilates, but the principle practice remains the same. Start by taking a deep breath in, holding it for 5 seconds, then slowly exhaling. Do this with your eyes closed paying attention to your body and breath. After only 10 repetitions this easy technique can significantly reduce stress and bring clarity back to your body and mind.
7. Supplement Smartly
Supplements aren’t required when creating a healthy lifestyle, but they may offer additional support depending upon individual needs. Whether it’s a protein powder, stimulant, creatine, probiotic, vitamin, mineral, or herb there may be a certain product or combination of products that prove beneficial. However, there are no supplements that should be applied to everyone. When determining if a supplement is right for you, consult your coach and medical team to ensure using the product will safely and effectively supplement your existing diet to help you meet your nutritional needs.