A nutrition routine you can stick to.

Diet. What does that word mean to you? 

For most, it means reducing caloric intake in order to reduce weight. However, that's simply not the case. 

The "D" word can cause stress and/or anxiety for many who have struggled to lose weight. I am here to tell you that your "diet" is more than reducing calories, eliminating carbs and eating "clean". 

Picture yourself as a high performance vehicle and you need to fuel that vehicle properly to have it run efficiently. You wouldn't put regular gas in a race car would you? Well why would you treat your body any differently? A regular nutritious routine can help with this. What typically has us ordering fast food is a lack of consistency. Whether it is work, a fitness regime, dieting or parenting, a routine can be extremely helpful.

Remember food is fuel for the body. Therefore, drastically reducing your calories, depriving yourself of your favourite foods, skipping meals and trying new trends may not work for you. The problem is we want immediate results and gratification. However, anything worth doing can take time and patience. To be successful, sometimes a lifestyle change or even an "overhaul" may be required. 

Here are some tips that can help you move in the right direction

1. Do not skip breakfast

There are many benefits of eating breakfast. It's good for your overall health, it improves memory, boosts energy, it may improve your mood, it gives you fuel in the tank, and helps improve concentration. 

2. Eat regular meals

Eating regular meals can help eliminate hunger pains, it may boost your metabolism, eating often and well can also keep you energetic and keeps a sense of self control. Establishing a healthy routine can help with weight loss and will keep you motivated to continue working towards your goals. 

3. Eat plenty of fruit and vegetables!

Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C, potassium and more. They are an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.

4. Get more active

Being active is important for a healthy lifestyle. Not only does being active help with improved mood, weight loss, more energy, and reducing the risk of chronic disease, but if you are exercising diligently you are far less likely to eat poorly. Remember, food = fuel for your body, especially while exercising. 

5. Drink plenty of water

There are plenty of benefits of drinking water, which include increasing your energy, relieving fatigue, promoting weight loss, flushing out toxins from the body, helping with the health of your skin and keeping you regular.

6. Eat high fibre foods

Foods containing fibre can provide many health benefits such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

7. Read food labels

Reading food labels will make it much easier for you to compare foods and find the ones that have good nutritional value. Food labels can help you limit the amount of fat, sugar, sodium and cholesterol in your diet by making it easy for you to compare one food item with another and choosing the one with lower amounts. You may also use food labels to find food items higher in vitamins, fibre and protein. Knowledge is power!

8. Use a smaller plates

By using smaller plates or bowls, you will be far less likely to "over eat". 

9. Do not ban foods

Reward the small victories. If you love certain foods that are not in line with your current diet, do NOT completely eliminate them. This will have you desiring them more. A small treat in moderation is good for the body and the soul. 

10. Do not stock junk food

You are far more likely to eat the "bad" foods; especially in abundance if they are stocked in your fridge or cupboards. Do NOT keep them in your home that way it eliminates the temptation. If you are hungry, you will be far more likely to grab a healthier option. 

11. Cut down on alcohol

There are many benefits from cutting down or even cutting out alcohol to begin with. These include; better quality sleep, better mood, improved immune system, healthier appearance and better recovery. 

12. Plan your meals

Planning your meals in advance will help eliminate the urge to order in and make poor choices. Not only will it save you money, but you will be more likely to reach your weight loss goals and stay consistent. Plus it helps put an end to food waste and gives you more control over your diet.

13. Keep a journal

Keeping a journal can be very beneficial especially for those looking to make healthier choices and lose stubborn fat. Keeping a journal allows you to track calories in vs. calories out, how balanced your diet is, helps identify areas of concerns, helps with accountability and works as a daily reminder.

 Looking to follow a nutrition plan that incorporates all the tips above?

Let's work together and make a healthy meal plan you can stick to! 

Small changes over a period of time will have long lasting health benefits. Start small and suddenly your weight loss journey will seem a lot less daunting. Exercising and healthy eating go hand in hand. Let's make this year the best one yet! Have a wonderful June and stick to your goals.