So you think you know healthy?
A quick read through most of the emails I receive shows that there is some serious confusion about what the goal should be when comes to a healthy diet.
One of the most common mistakes I am seeing with many of my clients and those who are trying to start out a healthier lifestyle is a tendency to pepper a lot of science around and over-complicate matters, when it really does not need to be that complicated.
And all that stuff you keep reading isn’t really helping.
How can I state that? Well, we are not seeing any drastic reductions in obesity rates.
If truth be told, statistics are just getting more and more dismal.
Keeping that in mind, let’s try the simple approach.
Here are 11 top tips for you that I have gathered over 26 years of experience in the health and fitness industries, as a Life Performance Connoisseur, strength and fitness master coach, blogger, author, motivational speaker, international bodybuilding competitor and pharmacist.
These are some of the tweaks and tricks that will help you achieve healthier living, lose that fat fast – and keep it off.
It is, by no means a comprehensive list, but it will definitely jumpstart your quest to being a mean, lean muscle machine.
#11 – IT’S A LIFESTYLE CHANGE
That’s right. It’s not a session, or a course or a program. These are habits that you put into your life forever. So you better make sure they are things you can sustain. If something you are doing is making you miserable, then you are not going to be able to sustain it. Period.
#10 – NO CRASH DIETING
Please avoid any diets that tell you to severely restrict your calories. They are a BAD idea. Sure, you will lose weight, but most of that weight will be water-based. You would rebound badly after that. Keep it smart, keep it healthy. Again, this is not an event, it’s a life journey.
#9 – GO EASY ON THE HIGH G.I. CARBS
Everyone knows this one – those nasty high G.I. carbs screw up your insulin levels. Reduce them to a minimum. Which is difficult because just about everyone prefers pasta, pizza, chocolate, potatoes and breads to other foods. But you just have to widen your culinary repertoire to the lower G.I. options. With a little imagination, they can be pretty tasty too.
#8 – EAT 5 TO 6 MEALS A DAY
Eating every three hours does not really increase metabolism as has been popularly believed in the past. However, frequent meals ensure you won’t overeat, your calories are spread evenly across all meals, smaller, more frequent meals will decrease stomach size over time, you will have more energy and focus as larger meals tend to make you lethargic, and you will be less likely to cheat if you know you will eat in three hours’ time.
#7 – CUT OUT THE SUGARED DRINKS
That’s right – soft drinks and juice are bad news. Even squeezed fresh fruit is a bad idea. Check what you are drinking for the sugar level – you might get a nasty shock. Always go for clean, fresh water when possible. If you absolutely need to have some sugar, make sure it is the exception rather than the rule.
#6 – WATER, WATER, WATER
Yes, we need a lot more water than we actually drink. A 90 kg person should be drinking at least 3 L of water. 4L would actually be better. Additionally, for those who are trying to control your portion sizes, water will fill you up and help you eat less.
#5 – CARB ROTATION
I have found that if you eat 1 g per pound of bodyweight for 3 to 5 days, then double that for the next 1 to 2 days, it really helps with your fat loss goals. That means a 200 pound (90kg) person can eat 200 g of carbs for 2 to 5 days, then 400 g of carbs for next 1 to 2 days, then repeat.
#4 – YOUR MAMA WAS RIGHT – UP THE VEGGIES
Vegetables pack a lot of nutrients in a very small space. Plus, they help you go to the toilet regularly. Make sure you get clean, healthy vegetables from a source that does not use any pesticides and is completely organic.
#3 – NO FAT BURNERS
Everyone wants that magic shortcut. Fat burners are the number one question I get from my clients who are looking to lose body fat. There are a ton of useless fat burners out there and very few good ones. So make sure you get your diet on track first, before considering any other options. Discipline is paramount.
#2 – BODYBUILDERS WERE RIGHT – PROTEIN HELPS WITH FAT LOSS
Science is finally backing up what bodybuilders have known for decades – significantly increasing your protein intake is a fantastic way to burn fat and build muscle. Forget the scare stories – in normal, healthy people, elevated protein intake will NOT harm liver or kidneys. If your goal is to get leaner, protein is going to be an amazing help.
#1 – CHEATING IS GOOD
Yes, cheat meals on planned occasions, will help you with your fat loss goals to. That’s because they elevate the amount of leptin in the body, a protein that regulates appetite and energy. This will stop the body from going into starvation mode and holding onto your fat stores. So don’t be afraid of cheating a little sometimes. I did say sometimes okay?
And the number one, absolute best piece of advice I can give you is…
#BONUS TIP – INVEST IN A COACH
This is the one thing that few people ever do. There is a difference between spending money and investing money. There is also a HUGE difference between a personal trainer and a coach. Do your homework. Learn the difference. And, once you find that great coach, go for it. You will save yourself so much time and effort, and get to your goals so much quicker.
There you are guys. I hope these points help you along in your journey. Remember, the KISS principle a pretty good bet – Keep It Simple Sweetheart.
Do you have any questions? What do you think of these tips? Are they helpful? We would love to hear from you. Shoot us your burning questions here and we will get back to you.
Read the original post here by Donatello Pisani