Beginning to eat healthy does not have to be overwhelming! Just make small gradual changes and overtime it will become a habit. Start by writing down what you eat--Make a Food Journal--> write everything from how much water you drink to even that small amount of cream you put in your coffee. you will now begin to really realize what you are putting into your mouth and How Much!
1. Don't let yourself go hungry-- Eat 5-6 SMALL meals throughout the day consisting of protein & complex carbs & Eat every 2-4 hours. This will keep you satisfied throughout the day! 2. Know your Triggers-- When you get cravings are you bored? stressed? tired? If you find yourself having cravings and you don't know why--> make a food journal.
Your body is actually always burning calories--> Your body needs calories to function!These calories that are needed add up to your BMR (Basal Metabolic Rate)-- Knowing your BMR will help you be able to lose weight more effectively, because you will know the amount of calories your body needs each day just to survive, then we'll calculate your needs based on your activity level. To properly calculate your BMR you need to factor in your age, height, weight, & gender.
You don't have to have a gym membership to lose weight and get into great shape. There are many exercises and workouts that you can do in your own home. 1. Create a personal workout space in your house--by doing this it will motivate you to workout daily. Pick a room where there is enough space to perform exercises and that is not in the way of others. If you pick it in a room with a TV even better (you can use workout DVD's to help motivate you).
You should be giving your body ample rest! You will get better results from your workouts, have better health, and glowing skin! Sleep lets you train at your best ability, it is not ok to skimp on it, even if you want to get in a morning workout. Chronic sleep deprivation can make you cranky, stimulate your appetite, and put you at risk for disease. The amount of sleep you get also impacts your memory, reaction time, and learning ability. It's recommeded that you get 7-8 hours a night.
Phytochemicals are a wide variety of compounds produced in plants. -->Vegetables, beans, fruits, grains..etc. Each phytochemical has a different effect & benefit for the body. Some common phytochemicals you may have heard of = antioxidant, flavanoids, phytonutrients, isoflavones, carotenoids, polyphenols..just to name a few. By maintaining a balanced diet that includes various forms and colors of fruits and veggies you will provide your body with all these benefical compounds!
1. Smoothies-- smoothies can be very high in calories, especially if you order them out somewhere. They add sugar and syrups. **Make your own smoothie at home-- add fruit, non-fat greek yogurt, a little water and ice cubes**
1. Lose some extra weight- being a little bit overweight can shorten your life.2. Get more sleep-- strive for 6-8 hours a night.3. Push harder in your workouts-- workouts with intensity torch more fat.4. Eat better meals-- getting the right nutrients can make you look and feel better.5. Drink a glass of water as soon as you hear your alarm in the a.m.-- hydrating yourself first thing in the morning is good for your body and your skin
1. Never Skip Breakfast! - Breakfast eaters are 30% less likely to be obese or overweight. They also get more fiber, calcium, and other key nutrients. Breakfast eaters also tend to consume less soda, fried foods, and more of fruits, veggies, and dairy.