A common question to my workout routines is how do I incorporate eating with the schedule so that I lose weight? Many of you are on Weight Watchers and other various diets that can easily be mixed with my workouts, but you do need some help in making sure you are eating ENOUGH foods, the RIGHT foods, and at the correct TIMES.
Let's talk about my basics to eating to lose the most fat. Now, this is designed to be coupled with a targeted strength and cardio plan so if you are not exercising you do not need to worry with these suggestions.
1. Eat every 2-3 hours; about five to six meals a day. Each meal, or eating opportunity, should be similar in size and calories.
2. Eat complete, lean protein each time you eat. Complete proteins are: lean read meat, poultry, eggs, seafood, and dairy products. Protein Powder (whey) can be used but whole food is preferred for the majority of your meals.
3. Eat two servings of vegetables during as many of your meal opportunities as you can. Fruits can be eaten 1-3 times a day, but veggies should be your primary source of good, fresh, wholesome foods. Don't drink juice. If you want Vitamin C…peel an orange.
4. Eat the starchy carbs (potatoes, oats, rice, grains, breads, cereals…not beans, carrots, and corn because you can have them anytime) within three hours POST exercise.
5. Learn to love healthy fats. Enjoy mixed nuts, olives, and olive oil. Incorporate flaxseed oil, fish oil, or ground flax seed into your daily regimine.
6. Rather than having a treat (100 cal snack pack, pudding, Skinny Cow, etc.) each day, have one or two splurge meals a week where you eat rich satisfying foods. Then get right back on track.
7. Develop food preparation strategies. Read my blogs regarding bulk meal prepping and carrying coolers.
8. Have healthy variety but make sure you can live with it. I eat the same foods day in and day out for one week. The next week I try to eat a different set of foods to keep myself from getting bored and nutritionally in a rut.
9. When you workout, get in a protein/carb shake IMMEDIATELY after your workout. Around 200 cals should do it for most people. Not eating after a workout of more than 30 minutes of moderate-high intensity will cause you to burn LESS CALORIES during the next 24 hours.
Try doing the above with counting calories. If you are math nerd and need the facts…I rarely advise a client to be under 1400 cals a day. Most active women should eat between 1400-1750 cals a day. 1400 for non-active days and 1750 for active days. For WW members that is between 23 points for non-active days and 29 points for active days. Non-active days are your days off and active days are considered as 30+ min. of moderate-high intensity work or better.
If you take your diet a step further (but is not necessary following the guidelines), you will eat your macronutrient breakdown into: 25-30% fats, 30-40% protein, 30-40% carbs. Using a software like sparkpeople.com will allow you to see your macro breakdown. Again, this isn't necessary but can be useful if you are interested.
I hope this helps and feel free to ask questions. But remember, keep it simple. We overthink it too much. The main things are: journal, exercise, and eat. Do the basics without cheating a single one and you will change your life.
Workout Journal: No exercise today unless I can get in a treadmill walk. I have a doc appointment and still recovering so I may just take a DOR.
B – egg white and spin omelet
S – homemade protein bar
L – chicken salad and cantaloupe
S – protein shake
D – sir tips salad with baby carrots and hummus
S – Fage and apple