Look & Feel AMAZING!
Summer is just around the corner. Are you ready to rock that bikini in just a few months? Here are some great tips that will have your confidence soaring, your skin glowing, your mental state improved, and your body more energetic. And I will give you one secret to STAYING this way…. Eat clean and EXERCISE!
Here are some helpful nutrition tips that will get you bikini-body ready in no time!
Limit your sugar intake
Sugar is an obvious no-no if your goal is fat loss. That means you should stay away from all candy, Soda (even the diet kind), juice, sweetened cereals, pastries, cakes – you get the point.
Drop the salt
You don't need to count grams of sodium, but you do need to avoid products that are high in this mineral. This includes most frozen entrees, canned soups, processed and packaged foods such as boxed pasta or rice mixes, snack foods such as pretzels and chips, microwave popcorn and so on. Generally if the food comes in a package and is not in its whole form, it’s not good for you.
Avoid anything with made with white flour
Anything made that lists "wheat" as its first ingredient is off limits when you are trying to shed pounds. This includes crackers, chips, pretzels, breads, most snack foods, pasta, breads, bagels, flour tortillas, and most cereals. Wheat turns to sugar in your blood stream. Sugar is stored as fat. This is not okay.
at protein at every snack & meal
Avoid most "fat-free" products
"No fat" doesn't mean "no calories." This includes crackers, salad dressing, yogurts, and sour cream. The only exceptions are fat-free milk and cottage cheese. Most other products that are labeled as “fat free” have increased amounts of sugar added to them. And remember, sugar is the enemy. Stay away from sugar.
Eat more vegetables & fruits
You should eat vegetables at least twice per day...three times per day is even better….and the greener the better too. The best thing about veggies & fruits is you can eat a lot of them without blowing your diet, as they're high in nutrients yet often extremely low in calories. Choose from dark leafy salad greens, asparagus, spinach, broccoli, avocados, brussel sprouts, and more.
Eat 5—6 times per day
Eating only 2—3 times per day, with bigger servings at each meal, is a diet no-no. Include a protein and a vegetable at most meals, and drink your milk. Milk is a perfect post-workout drink ---- and it is also a great “snack” between meals as well. Calcium & Vitamin D (found in milk) AID in weight loss. So drink up!
Dodge restaurants whenever possible
Portions are generally large—especially for the active dieter—and you have no control over food preparation, including all the fat and salt that may be used. Emergency times call for emergency measures, so for now eat at home and pack meals for yourself for work or when you're on the go. If you must eat out, be picky about how your meal is prepared and watch your portion sizes! Ask for a “to go” box with your meal and immediately take half of your food and put it in the box – away from reach.
Drink WATER! And more water!
Water is nature’s perfect body cleanser. If you're used to drinking 8 cups of water a day, go up to 12 cups (3⁄4 of a gallon) or even 16 cups (1 gallon) per day. Dehydration is the #1 cause of daytime fatigue. And many people confuse hunger with being thirsty. Before you reach for a snack, drink a full glass of water. Still hungry? Reach for an apple.
Eat protein at every snack & meal
Protein is essential for converting fat into muscle and keeping blood sugars levels from plummeting. Plus, increasing protein in our diet helps us feel fuller for longer periods of time, which can eliminate unnecessary snacking. My favorite protein sources: Chicken, fish (tuna in a can is affordable & easily transportable!), lean beef, lean pork, dairy products, eggs, whey protein. Let’s talk about eggs for a moment longer - consider this near the top of the list for ultimate super foods. A bonus about eggs – they are low in price, high in protein and available year round. Studies have linked the consumption of eggs with increased brain health, decreased inflammation, as well as improved cardiovascular heath. In fact, research from The American Journal of Clinical Nutrition links the consumption of eggs to improvement in cholesterol levels, which also helps your cardiovascular heath
In addition to these nutrition rules, weight training and cardio are obviously key to whittling away body fat. Check out my Fitness Tips for information on exercising.