It’s a new year, the resolutions are abound and weight loss is on the list. We will be covering how to jump start the goal for losing weight in 2 parts. The first part is going to cover tips for getting your diet into shape and the second part will cover exercise.
You want to make changes to your body and lose weight, so the real change begins with your habits of your diet. We are going to take look at some areas you can tweak that will bring about the biggest changes for you.
This is the most important meal of the day for a reason. You constantly see research about how some things are good, then bad and back to good again, but there has never been anything out saying breakfast is bad. Breakfast sets the tone for your whole day. The most common Faux pas is skipping your first meal of the day. You need to have breakfast within 1 hour of waking up to start your metabolism. You want your breakfast to pack 20 grams of protein and a portion of slow releasing carbohydrates to balance blood sugars through the morning and send your body into weight loss mode. All this makes a big difference for your blood sugars, cortisol levels, stress management, metabolism and energy throughout the day. Starting your day off with the right meal can elevate your whole day and strengthen your body.
Nutrient Dense Foods
What are nutrient dense foods? There are 2 big areas of this category, macro-nutrients and micro-nutrients. Macro-nutrients are proteins, fats and carbohydrates. These are important for our body to have available because they are the fuel for our metabolism to turn into energy. Micro-nutrients are the vitamin and minerals that act as co-factors to help metabolize the macro-nutrients. The current diet trends have people eating a macro-nutrient dense diet, which is great because you are getting large amounts of energy and creating satiety. The problem with these macro-nutrient dense diets is that your body is micro-nutrient starved, causing your body to still be hungry and store more fat. Implement this second dietary habit of consuming nutrient dense foods to nourish your body and shed pounds. Ever hear, “taste the rainbow”? Forget the Skittles and apply the phrase to all of the food of different colors from mother nature and your body will thank you.
What is a calorie and why is everyone so concerned about it? Ever hear about calories in and calories out? Well, this is not the standard anymore. The problem is that people are eating foods that have so many calories packed into them, that they are eating less food, but getting more calories into their bodies. If the calories you were ingesting were packed with vitamins and minerals, you would not have to eat as much food to be full. Your body would also be more efficient at processing the fuel it was given, because it has all of the tools that it needs to process and produce the largest output of energy from the least amount of food. So, the lesson here is that quality over quantity is the key. As you implement quality food into your diet, you will find that the amount of food does not matter as much, and more importantly, you won’t need such calorie dense foods.
Clean it up
Clean up your diet and get the gunk out of your system for your body to function at an optimal level and burn fat. To clear your system for a fresh start, you must remove all of the sugars, alcohol, preservatives, artificial sweetners, etc. All of these are harming your body, without you even realizing it. They are all causing inflammation throughout the body, hormone dysregulation and throwing off your gut bacteria. Do you ever feel bloated, tired or your bowels just aren’t working right? By removing all the aforementioned items, you will decrease the inflammation happening in your GI tract and immune system that is causing you to carry excess body weight and making you more susceptible to diseases. Cleaning up your diet will also harmonize your hormones, giving you optimal energy levels, and balance out the bacteria in your gut. Researchers are now finding that certain bacteria in the digestive tracts are involved in keeping us obese and others for keeping us thin, so it’s very important to have a healthy flora balance. So the last, but not the least important, lesson is to clean up your diet!
This has been part one of re-shaping the new year for a new you. Stay tuned for Part two, where we will discuss which exercises will help you get back into your skinny jeans.