Below are 9 fundamental strategies that when integrated into your life will swiftly move you in the direction of your weight loss and health goals.
1. Eat every 3 to 4 hours
Are you eating something every 3 to 4 hours? You don’t need to eat a full meal every 3 to 4 hours but you do need to eat between 4 and 6 meals and snacks that conform to the other strategies outlined below.
2. Eat some complete protein every time you eat
Are you eating meat, poultry, fish or eggs every time you feed yourself? If not, make the change. If you are a vegetarian, this rule still applies – you still need complete protein which you can obtain through non-animal sources like tofu, spirulina, quinoa, amaranth or buckwheat.
3. Eat vegetables every time you eat
In addition to consuming complete protein every time you eat, you need to eat some vegetables every time you eat as well. That’s right; every 3 hours take in a serving or two of veggies. What is a serving? 1 cup cooked or 2 cups raw. You can throw in a piece of fruit here and there as well, as long as you are less than 50 pounds over your preferred weight. But don’t skip the veggies.
4. Eat carbs only when you deserve to
Well, not all carbs are created equal – veggies need NOT apply to this rule so go ahead and eat them whenever you want. On the other hand, if want to eat a carbohydrate that’s not a vegetable (which includes things like cereal, bread, pasta, potatoes, etc.), fine – but you’ll need to save it until after you’ve exercised. Yes, these often heavily processed grains are dietary staples in the Western culture, but heart disease, diabetes and cancer are also medical staples – due to their over consumption.
So yes, there is a relationship between the two! To help control your weight and stop heading you down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after your body is able to best tolerate and utilize them. But for the rest of the day, eat your protein with a healthy dose of veggies.
5. Eat your healthy fats
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance can dramatically improve your weight and health, and even though it seems counterintuitive it will actually help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should come from flaxseed oil, fish oil, and mixed nuts.
6. Ditch the calorie containing drinks
To maximize your weight loss potential while shifting your health all of your drinks should come from non-calorie containing beverages. Soda, fruit juice, and alcoholic beverages – should all be removed or at the very least “dramatically reduce” from your daily fare. Your best choices are water, green tea and coffee.
7. Focus on whole foods
I am sure this is no big secret, but are you doing it? Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods. An easy way to go about this is to choose food without a label or 3 or less ingredients on the label.
8. Develop food preparation strategies
The hardest part about eating well consistently is to make sure you always have healthy foods prepared and on hand in advance. “I call this staying ahead of the curve ball.” This is where preparation comes in. You might know what to eat, but if isn’t available you’ll most likely blow it when it’s time for a meal. Designate one day during the week (mine is Sunday) to cook large quantities of healthy foods to set you up for the coming days or for the week.
9. Balance daily food choices with healthy variety
Let’s face it, when you’re busy during the week, you’re not going to be spending a lot of time whipping up your favorite gourmet meals. During these times you’re going to need a set of easy to make enjoyable foods that you can eat day in and day out. We are creatures of habit, so many of us have our favorite go to foods, but every once and a while, it’s a must that you go outside the box and eat something different, something unique and tasty to stave off boredom and stagnation.
