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Here are some very simple strategies that can help you improve your current eating habits!
Emphasize protein and vegetables. Create your meals around protein and veggies, the rest will fall into place. If you are looking to lose fat, build muscle & strength, feel full, dial down hunger, and improve your health this is key!!!!
How to create meals around protein and veggies:
Aiming for around 2 palm-sized portions of lean protein with each meal.
Try to consume 2-3 fist-sized portions of vegetables with most meals.
Consume mostly whole foods. Whole foods include fresh fruits, vegetables, whole grains, beans & legumes, meat, and nuts & seeds. Try to choose whole foods over processed ones whenever possible and aim to make small improvements to each meal rather than a complete change all at once!
Here are some examples of how to make small changes:
Adding more veggies to your fast food sandwich.
Eating a side salad with dinner.
Instead of going to the panty for a bag of chips, have some veggies cut up in the fridge for easy access.
Eat slowly. This practice will help you become more aware of what you eat, how much you eat, and why you are eating. When you eat slowly and mindfully we tend to automatically eat less because you are tuning into your body's hunger cues. Don't worry if you find it challenging to slow down. Just like all new habits, this takes practice and time.
How to eat slowly:
Before you dig in, notice what you have chosen to eat.
Take a bite, chew slowly, and take in the scent, texture, taste & temperature.
Put your utensils down or take a sip of water.
Eat until you're satisfied—but not stuffed. If you're trying to lose weight, this strategy can help you eat less without feeling deprived. This might seem challenging and you don't have to get it right away. Pay attention to how your level of hunger changes as you eat and you will make progress from there.
How to eat until satisfied:
Stop eating after hunger goes away and before you're completely full.
Aim to feel about 75% full.
(If you want to maintain your weight, aim for 90-100 percent full. If you are trying to put on mass, eat beyond fullness, until you are slightly uncomfortable—roughly 110-120 percent full.)
These four practices take MOST people from point A to point B when they are followed 80 to 90 percent of the time (which is the sweet spot for progress) over an extended period of time!
If you feel like you may need more guidance than just these practices DON'T MISS OUT on my SUMMER SHRED 6-week Nutrition Challenge starting May 10th!
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