Aside from injury, nothing derails a workout plan faster than poor dietary habits. If you’re serious about becoming your strongest and fittest self, eating nutritionally dense foods is essential to your workout plan. The right nutrition guidance will ensure you provide your body with the clean energy you need to perform your best.
1 - Keep Track of Your Food
A food diary or tracking app can help you track not just what you eat, but also how much, when and where you ate it. Spend just one day writing down what and how much you eat, and how you feel after. No cheating! Add up the calorie total the next day. You may be surprised by how many calories you consumed.
2 - Calculate Your Calories
Most diet plans focus on how many calories to eat each day, such as 1,500 or 2,000 calories for moderately active people. There are many free apps and sites that calculate how many calories you should eat for your activity level, how much to eat to maintain weight and how many to eat to lose weight.
3 - Weigh and Measure your Food
Measuring is a pain at first, but you’ll get used to it fast. It will also make you keenly aware of what foods fill you up and what foods just aren’t worth the calories. Knowing this will help you make better dietary choices. Consider investing in a food scale — a small scale that measures ounces and grams of food.
4 - Eat the Right Foods
Lean protein, complex carbs and fiber are your best friends, especially if you’re trying to lose weight. Your body needs lean protein such as turkey, nonfat Greek yogurt, fish and egg whites to build muscle and stay full. Complex carbs, such as green leafy vegetables, give you energy to burn and fiber fills you up and keeps your digestive system and hormones in alignment.Fats should be healthy, mono-saturated fats, such as olive oil, or from plant-based sources rich in omega-3 fatty acids. Walnuts, flaxseeds and similar oils, nuts and seeds provide healthy fats.
5 - Limit your Drinking
Alcohol has a ton of calories. It’s easy to add 400 or 500 calories to your daily total with booze, and even more if you like liquor combined with sugary mixes. Some nutritionists believe the calories consumed from alcohol are particularly bad for you because when the body receives alcohol, it burns alcohol for fuel first, then burns other fuel. If you’re drinking and eating, the calories from what you are eating may be converted to fat much faster.
6 - Drink water
Water is nature’s perfect thirst quencher. Drink plenty of fresh, pure water daily, including with meals. Drink about two cups of water, about two hours before a workout. Sip water throughout your workout. If you’re working out in hot weather, be sure to drink more water than you think you need. Thirst is a sign that your body is slightly dehydrated. Drink to stay ahead of your thirst.
7 - Avoid Sugar
Sugar can be found in many foods naturally, such as fructose in fruits and sweeteners like maple syrup and honey. Refined, white sugar provides fuel and not much else for your body’s needs. It causes tooth decay and can lead to obesity. Get your sugar from natural treats such as a piece of fruit eaten for dessert, and avoid adding sugar to your diet.
If you’re ready to take your fitness to the next level, then get in touch today! Achieve the best version of you, with Costa Fitness!