TIP 1 – Drink Plenty Of Water
Approximately 2/3 of your body consists of water. It plays a crucial role in all functions of your body including; body temperature regulation, helps transport nutrients and oxygen into cells and helps protect vital organs. Your brain is 90% water therefore functions better the more hydrated you are. Drinking more water can also help with weight loss as it is a great hunger suppressant (sometimes your body can mistake thirst for hunger) and it also helps flush away the products of FAT breakdown. Aim to drink at least 2.5 liters of water per day and watch your energy levels and fitness performance improve!!
TIP 2 – Know YOUR calorie requirement
The most important thing is to know how much you should be eating. If you are regularly over consuming your recommended amount of calories you need you are likely to put on weight. On the other end of the scale it is just as important to make sure you are not under consuming! this can actually also lead to weight gain and can potentially be detrimental to a regular training programme. The amount of calories you need per day is completely specific to YOU and has many factors to consider; weight, height and activity levels are vital variables to consider when assessing your energy needs. Contact me here to find out more about your specific requirements.
TIP 3 – Add Variety
Vary your diet to ensure you are giving your body all the nutrients that it needs. Make sure you balance carbohydrate, protein and fat in your diet. The key is to have everything in moderation and to control your portion size!
TIP 4 – Snacking
Snacking can be extremely positive in helping you towards a healthy eating plan. Snacking will only work in your favor if you are choosing healthy foods and eating them at the right time. If you think of your body as a car’s fuel tank, you would never (or hardly ever) run your petrol tank down to completely empty, this can be damaging for your car and is just as damaging for your body if you don’t keep topped up. If you aim to eat little and often, every 2-3 hours it will keep your metabolism raised and stop you from becoming ‘starving’ and being in danger of over consuming. Some ideas for healthy snacks are nuts (walnuts, almonds, pecans, pistachios, hazelnuts and brazil nuts) not salted or honey roasted!, veg (baby carrots, broccoli, celery and peppers) with a fat free yogurt or hummus, Crackers (whole grain) or fruit.
TIP 5 – Time management
Planning and preparation is the key to a great nutritional plan. If you plan all of your meals for the week ahead this will help you stay on track and avoid being in a position where you are starving and searching for something to eat. At first this can be a bit of a pain and can be time consuming but, once you have done this a couple of times you will see how beneficial it can be and will help you stay on the right path towards your healthy lifestyle.