.1. Eat a Big Breakfast
Your grandma was right.
Studies have shown that eating a big breakfast helps reduce hunger and promotes weight loss.
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2. Macronutrient Timing
Eat low fat/ high protein/moderate carb meals in the morning – fruit smoothies with protein powder, oatmeal with cinnamon, raisins & protein powder, grilled chicken fruit salad
Eat low carb/high protein/moderate fat meals in the evening – soups, salads, stir frys, etc…lots of veggies (the crunchy kind) but no grains
Lunch can go either way.
Part of the theory behind macronutrient timing is that carbs are used for energy. As your day winds down, your need for carbs is reduced. And if you’re not burning carbs for energy, the will turn to fat.
So, if your afternoon is going to require lots of energy, opt for a carb/pro meal. If your afternoon is kind of lazy, then go with the pro/fat meal.
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3. Eat Protein at Every Meal
I’m not saying to eat a huge 24oz. Porterhouse steak. More like half a chicken breast or a couple of eggs or some tofu or a scoop of protein powder.
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4. Fiber at Every Meal
Oatmeal, vegetables, fruit, ground flax seeds in your smoothie….
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5. Stop Drinking Your Calories
This morning, I am in Starbucks behind two women who are complaining that they can’t lose weight even though they are 1. working out 3 times a week and 2. never cheating on their diets.
And then they both ordered Grande mocha-frappucino type drinks
My head almost exploded.
BTW, they had just walked across the street from their health club.
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6. Stop Eating Bread
Just stop it. Seriously
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7. Drink More Water & Tea
Your body needs fluid. Odds are, you don’t get enough.
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8. Supplement with Omega 3 Fish Oils Every Night
Every month, there is new research highlighting the health benefits of Omega 3s. At the present time, the best & most affordable source of Omega 3s are fish oils. Vegetarians should look at Krill Oil.
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9. Get Smart about Peri-Workout Nutrition
At the very least, you need to sip on a sugar-sweetened beverage during your workout – Gatorade, diluted orange juice, etc…
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10. Always Carry Healthy Snacks
Our society thrives on junk food.
If you want to eat healthy in order to lose weight, live longer, etc, you need to be prepared. Like ……a good little boy scout, you need to spend a little time every night preparing your healthy lunch ……& snacks.
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