Hi folks! Apologies for being AWOL this week, but as you know, I’m up to my ears in daily Yelp events for my big Passport to Mosaic marketing promotion, so time’s been a little tight lately. But for those of you who are itching to get their eyes on something new, I have a guest post from Andrea Singer with IHM today!
So without further adieu, I’ll let her take it away with her tips and advice for changing your diet to see better health results!
I am a firm believer in nutrition. I think we spend too much time looking at what we “can’t” have, and not enough time thinking about all of the great foods we can eat and still see results.
For Weight Loss — Watch Your Macros
Cutting out entire food groups is not the answer for weight loss. It may help you drop a few pounds initially, but it is generally not sustainable. Once you go back to your normal habits, you gain all the weight back.
Instead you might have better luck counting your macronutrients — calories, carbs, proteins, and fats. That way you hit all of the major nutrients, but can create an overall calorie deficit which will allow you to lose weight and enjoy small treats that might otherwise be “forbidden”.
There are programs like IIFYM (If It Fits Your Macros), or if you need more structure, the HMR Healthy Solutions program is a low-calorie nutrition plan that allows you to enjoy all of your favorites in moderation.
For More Energy and Strength — Time Your Nutrition Better
Night snacking is a common mistake in weight loss. It’s not a terrible thing if you eat past 8pm, but you will have better results if you eat the majority of your nutrition during the daytime. Eating too much too late can also make it more difficult to fall asleep, and whether you are trying to lose weight, gain strength, or both, a good night’s sleep is vital to either.
What you choose for breakfast may make or break your nutritional success for the day. If you start out with sugar and refined carbs your insulin will spike and crash, setting you up to become hungry more quickly and make poor choices later on. Starting your day with protein and fats, however, will give you steady energy throughout the morning.
You should also plan on eating around your workouts. Eating a combination of carbohydrates and proteins an hour or two before working out can help you perform better and work out longer, and eating a similar combination within half an hour after working out will help your muscles recover.
For Everyone — Don’t Fear Saturated Fats
For optimal strength and energy, try starting your day out with proteins and your saturated fats in the morning — a few eggs cooked in coconut oil or a hamburger patty with vegetables would be good choices.
It has been long thought that saturated fats have negative effects on your health, but new studies are showing that that may not be the case. Saturated fats can keep you fuller for longer as opposed to carbohydrates, and assuming that it is a part of a healthy diet, can aid in weight loss and building strength.
In weight loss, what we eat is very important, but how much we eat is important as well. Knowing how much of which nutrients will help you reach your goal no matter what you are looking to do, and considering adding in more fats might help both for weight loss, and to increase energy.