Blog

Feb
13
Rule #1 Prioritize Nutrition

Last week I gave you our 8 Rules for Fat Loss. I know that there was a lot of info so I wanted to break it down for you rule by rule and hopefully give you more of an understanding.

So this week let's start with Rule #1 - Prioritize Nutrition.
As I mentioned last week, nutrition is the single most important thing for fat loss. We know by now that all the exercise in the world can't make up for bad nutrition.
But where do we start?
Here are some simple tips we've found to be helpful and can get you started on proper nutrition:
1) Reduce the total amount of calories you intake and spread them throughout the day.
2) Eat smaller, more frequent meals every 3 to 4 hours (it's proven that this works! This includes eating breakfast, the most important meal of the day)
3) Cut out all the C.R.A.P. in your nutrition:
"C" caffeine, cola and corn
"R" refined food (white flour) and white rice
"A" additives and ALCOHOL
"P" processed and pasteurized dairy
4) Balance the ratio of protein, carbohydrates and fats. (Generally, a good ratio is 40(p) - 30(c) - 30(f). With this, use more vegetables and fruits as your carbs and stay away from the aforementioned as well as breads and pastas.)
5) Drink more water
6) Add some of the 9 Foods listed below to your daily diet
  • Salmon - Tons of high-quality protein, tons of vitamins D, B3 and B12 and tons of omega-3 fatty acids, which are absurdly good for your body and your brain. Try to eat salmon at least once a week.
  • Tomatoes - They contain the anti-oxidant lycopene, which reduces your risk of cancer and is good for your heart. Try to get 22 mg of lycopene a day - that's about eight red cherry tomatoes.
  • Berries - Blueberries, blackberries and raspberries are all very high in antioxidants, vitamins A and C, and are good for your heart.
  • Nuts - A great snack! Almonds and walnuts are high in omega-3 and omega-6 fatty acids, as well as B vitamins and fiber.
  • Dark-green leafy vegetables - Spinach, kale and collard greens are powerhouses of vitamins and minerals. Vegetables such as broccoli and cauliflower are also great choices. These veggies can fill you up without packing on a lot of calories.
  • Beans - Actually, we're not talking baked beans, but we are talking about just about everything else in the bean family - black, pinto, kidney, white, etc. Beans are a great source of both protein (which most people do not get enough of) and fiber.
  • Tea - Both black and green teas are potent sources of antioxidants, and are also rich in flavonoids, which some believe may prevent cancer and reduce inflammation.
  • Eggs - As long as you don't already have cholesterol issues, go ahead and eat the whole egg - the yolk is filled with the majority of the nutrients and proteins available in the egg. Eggs have a great protein-to-fat-to-calorie ratio that makes them ideal for both weight-loss and muscle gain.
  • High quality protein - Most people don't get enough, so stock up on proteins like lean ground turkey, egg whites, or fish. Try to make protein a part of most of your meals.

Start with these tips because they are maintainable - diets are not. Also remember to add a cheat day (one day, not some here and there). This gives you something to look forward to as well as a reward for your discipline the other 6 days of the week!



contact us

Train at Motivate Fitness