Here's a question people frequently don't think about -- "Are you eating enough?"
When you're dieting down, obviously you cut your calories. However you'll reach a point when you can no longer reduce your calories anymore, you hit a plateau, you're not losing your weight, and you're stuck with what you do at that point.
That's when you may need to either do a little reverse dieting or look at taking a diet break. Once you reach the bottom of your calorie intake (typically not lower than your BMR or basal metabolic rate) your body will most likely adapt to that set point and not lose any more weight. That's when you need to gradually add calories back in, taking a a diet break to let your body re-adapt. Many times, you'll start increasing calories, and you won't gain weight. Doing this helps you start your calorie deficit or next round of dieting from a higher calorie point. To summarize, you cut calories, hit a plateau, take a short break and increase calories, let your body adapt,...
Many people think they have a broken metabolism, or their metabolism isn't working quite right. And a lot of that can be due to your nutrition and making sure that you're eating an adequate amount of food. You shouldn't constantly be dieting and cutting calories. So when you think about dieting, and wanting to lose weight, you want to ensure you are using nutrition periodization which is like having seasons of dieting. There will be times where you're cutting or reducing your calories. There will be times when you're eating at maintenance to give your body a break from dieting. And then there should be times where you're eating in a surplus, which is great if you want to try to build muscle, because you can't build muscle without extra calories.
So it's super important to also ensure that you're eating above your BMR - Basal Metabolic Rate. That's the amount of calories that takes just for your body to function on a daily basis, not including exercise or additional movement...
As gyms open back up, more people are renewing their commitments to their fitness goals. However, our lives are busier than ever, and ensuring you get the right nutrition can be a challenge with a full schedule. The Conversation reveals making time to cook can be easily thwarted by unpredictable work schedules and time conflicts. Especially if you have a young family or a demanding job.
Whether you’re a busy parent or a young professional that likes to go to the gym, eating healthy can be quite the challenge. Fortunately, there are ways to save time and reduce your effort while still ensuring you receive the right nutrition. Meal preparation is an important aspect of fitness for various reasons, and doing it successfully can help you reach your fitness goals.
Better nutrition
Having an effective exercise regimen is only half the battle in fitness; your diet matters just as much as the work you put in the gym. Meal preparation allows you to choose the right balance of...
Here are four ways to share the love with your Valentine without busting your waistline:
What’s your favorite non-food Valentine’s Day gift?
I have to confess that I hate protein shakes. I hate drinking my calories in general so I just won’t make a shake. I’d rather eat my protein powder. If you’re struggling to get your daily intake of protein, here are some easy ways to get’er done.
Not sure which protein powder to use? I also included some of my go-to favorites to get you started…
My Favorite Protein Powders
Mix It Up
You’d be surprised how versatile today’s protein powders are and many can easily be used for baking. Here are some very simple ways to add protein to common foods.
When you fail to plan, you plan to fail. Following a proper diet accounts for 90% of your results, but it can be easy to have your diet derailed. That’s why preparing meals ahead of time is so important! Here are the tools you need to get started:
Be sure to check out my meal-prep-made-easy recipes.
Dealing with Diet Disruptors: Your Fixes for February
You start the New Year off strong, full of resolve and armed with a healthy eating plan. But by the time February hits, you are faced with a new month of eating temptations and your willpower wanes. No matter what your weakness – sweet, salty, or savory – you are bound to experience some temptations. And the best way to keep those edible impulses in check is with a little preemptive planning. Here are four common scenarios that can mess with your quest for success this month and some strategies to help you stay the course on the road to fit.
The Big Game
Whether you are hosting or just a party goer, make sure you keep healthy options on hand. For mealtime, think tailgate-style Instapot teriyaki chicken and tangy roasted veggies. For snacking, opt for crudité with hummus or guacamole, and check out Hacked Snacks protein popcorn, available in a variety of fun flavors. Nacho-lovers are also in...
If you’re a sports fan, you no doubt have Super Bowl plans. Or perhaps you’re even hosting the big event at your house. Regardless, you need to have a plan in place to ensure that Super Bowl party doesn’t destroy all of your hard work when it comes to diet and workouts.
Here are three strategies you can use when it comes time for the big game. It’s important to have a plan of action going in.
1. Keep your hands and mouth occupied.
I have an entire post about how to manage eating at parties, which includes tips on keeping yourself occupied. This makes eating more difficult.
2. Be mindful.
Do not eat as you watch the game and do not eat as you are talking to people. When you eat, focus on eating. Whether you’re munching on appetizers or sitting down to a meal, the easiest way to go crazy and lose track is to not be aware of when and what you’re eating.
3. Bring a healthy option and eat before you go.
Never go to a social event...
Remember that ‘new year, new me’ determination you felt on January first? If you are finding that your resolve isn’t quite as resilient mid-month, you aren’t alone. In fact, according to U.S. News & World Report, a whopping 80 percent of New Year’s resolutions fail by February. Here are four strategies to help you resist the urge to quit and stick to your get-fit goals.
Plan Ahead
If you fail to plan, you plan to fail. Start each week ready with the right resources to set you up for success – this includes your food, exercise, and sleep intentions. Apps like MyFitnessPal are great for tracking your meals and movement. I talk about how My Fitness Pal can help you stick to your resolutions here. Schedule alerts/reminders for yourself to get your water or steps in and block the time on your calendar for exercise and bedtime, just as you would for a doctor’s appointment or work meeting. You will be more apt to stick to a regular...
One of the quickest ways to derail your diet is to eat out. It’s difficult to know how much oil, butter or other ingredients are used when preparing meal. Does that mean you can never eat out again? Hells no! But you do need to take some precautions and properly planning to ensure you keep your eating on track. Here are 5 simple tips to help:
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