ways to eat for your goals, THAT WORK.
1. eat foods you enjoy.
if you consume foods that you love, you are more likely to stay on track
2. portion sizes are key.
if you can lock this down, you've won half the battle
3. pack your lunch.
keeping track of your macros & bringing your own food will prevent you from eating off track
4. pick foods with protein & fiber
by doing this you'll feel fuller for longer
5. go mediterranean
a diet packed with veggies, olive oil & fewer processed foods may help your heart & your brain.
6. get your calories from food, not liquids
researchers have shown that swapping out sweetened drinks for water can lead to greater weight loss.
7. be flexible
having more options for what you eat makes it easier to develop a healthier lifestyle, especially one that you can stick to.
8. drink water before each meal
people who drink water 30 minutes before a meal have been known to lose more eight
9. shop when your full
don't shop hungry, you'll be more likely to buy foods not on your list due to hunger
when you don't sleep, your body craves high calorie food
11. breakfast is key
when you eat in the morning, you'll kick start your metabolism for the day
12. stop grazing
you're not a cow, stop grazing on food throughout the day, opt for a healthy snack to keep you fuller between meals
snacks under 200 calories.
mid-day hunger hitting you hard?
scared to walk past the vending machine or take a walk into the employee room?
don't worry, we've got these delicious snacks that you wouldn't believe are under 200 calories to fill your tummy, not your waistline!
have any 200 calories snacks of your own?
share with us below your favorite!
on-the-go portion control.
let's be real, food is everywhere. it brings people together, it brings comfort and it creates memories.
so why should we have to restrict or say no to dates when we are on a plan?
most restaurants have gotten pretty good with listing their nutritional values on their sites, which makes it a lot easier to track your macros.
but what if they don’t?
you can’t bring measuring cups with you everywhere, BUT what you didn’t know is that you already HAVE measuring cups attached to you…
use these tricks to measuring the food on your plate without anyone knowing!
fist = 1 cup
rice, pasta, fruit & veggies
palm = 3oz
meat, fish & poultry
handful = 1oz
nuts & dried fruits
2 handfuls = 1oz
chips, popcorn & pretzels
thumb = 1oz
nut/seed butters & hard cheeses
thumb tip = 1tsp
oils, mayo, butter & sugar
there you have it. go out, indulge & still be able to track!
... today i ate.
How conscious are you of the decisions you make when it comes to your food choices? Do you find yourself staying on track, or do you seem to wander off the path from time to time (or very often)?
Keeping track of your meals can make you more aware of the food you’re really eating. It can also help you be more conscious of your macro and micro intake as well.
Do you keep a diary? Or is this something you find to be “too time consuming” for you?
Did you know that people who track the food they eat daily have a higher success rate of losing weight and/or changing their eating habits?
For those who keep a diary…
For those who can’t be bothered…
There are so many outlets out there when it comes to tracking your macros and micros. Many restaurants now how nutritional charts on their websites (PDF and interactive) that allow you to customize your meals. There are also so many apps that can help you to stay on track when logging your macros and finding the nutritional values for the food items you consume.
I always recommend using MyFitnessPal if you’re a beginner at this. As a freebie, try downloading FindMyMacros to help find foods and meals that will fit your remaining macros for the day!
We’ve heard it, or even said it, “I’m eating so healthy, I don’t know why I’m not losing weight!” Well, it could be that what you may “think” is healthy, is really a lot more unneeded calories than you think.
Did you ever write down every little thing you ate throughout the entire day, down to the last bite or sip? Sometimes we don’t realize “extra” calories when we see them. Little things like a “splash” of milk with your coffee. Let’s be real, most of us coffee addicts have more than one cup a day, so it could be possible that you are “splashing” your milk up to four times! What about a healthy salad? Or a sprouted grain sandwich? Harmless enough right? Well, did you add dressing to your salad, or even add a condiment to your sandwich? Those things add up as well!
These low calorie drinks such as a sugar free energy drink or a flavored zero calorie sports drink, most of the time have two, yes I said it, TWO servings in them! Sneaky little drinks they are.
Let us break it down for you…
Here are some “healthier” options that actually may be contributing to the fact that you can’t seem to shed the weight, along with some lighter options to slim you down.
Guacamole & Chips → Salsa & Chips
Sour Cream & Onion Dip → Fat Free Greek Yogurt with Trader Joe’s Onion Salt
Mayo → Mustard
Sour Cream on your tacos → Fat Free Greek Yogurt
100 Calorie “snack pack” → a piece of fruit or some veggies
Sugar → Stevia
Milk in your coffee → Almond Milk
Creamy Dressing → Hot Sauce or Vinegar
Vitamin Water → Water with a squeeze of lemon, lime, or orange
Sweet Tea → Unsweetened Green Tea with stevia
Now I know like it may not seem like much of a change, but calories do add up, ESPECIALLY if you “only use a little” of each in a day. Try these swaps and see what happens. That stubborn belly of yours may start to disappear!
looking for a new unique take on macro friendly meals?
believe it or not, food for kids/babies pack a punch full of nutrition and macro friendly options!
check this one out that we found at Big Lots!