Small Diet Changes for Big Results
Cleaning up your diet can be one of the best ways to get healthy. In fact, only about 25% of your results will happen in the gym, while the other 75% happens in the kitchen. Cleaning up your diet can seem like a daunting task, but drastic changes are not necessary and will probably be unsuccessful for long-term change.
Here are some helpful tips!
- START SNACKING.
You may find yourself struggling for energy throughout the day if you consume 3 large meals per day. Reducing your meal size and adding small snacks in between your meals can help combat those roller coaster energy levels. Try snacking on veggies, fruits, or nuts. Avoid processed foods that are usually high in sugar and bad fat like potato chips or candy bars.
- DRINK WATER.
The human body is about 50-75% water. Without water, nutrients can’t be properly transported throughout the body. Try substituting a bottle of water for a soft drink as much as possible to avoid excess caloric intake. If you need the extra caffeine boost, then try green tea.
- FIBER, FIBER, FIBER.
Fiber is essential in keeping your gastrointestinal freeways running smoothly. No one likes bloating and being backed up, so try adding foods like black beans, fruits, veggies, or flax. Drinking water is also important for consuming fiber because it will get things moving. If you do not drink enough water but consume a large amount of fiber, you run the risk of feeling more bloating and backed up.
- LIMIT ALCOHOL.
I know this seems rather obvious, but it can hold you back more than you think. With all the light beers coming out and trying to present themselves as a “healthy beer”, it can actually turn out worse than drinking a normal beer. Since light beer contains fewer calories, people tend to feel they can drink more, which can add more unwanted calories. In addition to the unwanted calories, alcohol lowers protein synthesis, which is the main indicator of muscle growth. Alcohol has a downward spiraling effect in which a decrease in protein synthesis leads to a decrease in muscle mass, which will lead to a lower metabolic rate, which ultimately makes it harder to lose weight! 1 pound of muscle burns 5 times more calories than a pound of fat, so don’t minimize your muscle mass by over indulging on alcohol.
