Top 3 Tips to Staying on Track with Your Nutrition

So many times people find it hard to stay on track with their nutrition (myself included) if you read my post about the Top 5 Fitness Tips you know Support is #1.. yes that is true with Nutrition as well- you have to have some type of support to make sure you stay accountable! But that is not what I am here to tell you… I am here to chat about 3 things that I know if I forget to do each week- I will not stay on track… 

Foods-Clean-Eating-Shopping-List

#1: Meal Plan: You have to set out what you are going to eat each week… even if it is a vague meal plan or its going to change… you have to set yourself up for success!

  • *Make a schedule- breakfast, snack, lunch, snack, dinner, snack: If you follow Clean Eating you know 5-6 small meals a day is whats going to help your metabolism!
  • *Each meal should have a protein or healthy fat and complex carb (fruit or veggie) 
  • *You want to try and keep carbs to the early afternoon (not after 6pm or 3 hours before bed)
  • *You want to try and keep your fruits to before lunch to make sure your body uses those sugars and they don’t just sit in your body in the evening. 
  • *You can find a few of my meal plans here: Whole30 Meal Plan , Vegan Meal Plan, Meal Plan

chalean extreme week 4

#2: Make your List and Grocery Shop: Make your grocery list based off of your meal plan! (Sometimes I grocery shop and then meal plan, only because I know the foods we like and I know what my kids will eat… so if i make something new i have to go to the grocery store just for those items!)

  • *Look at your meal plan and make your list: Produce, Meats, Dairy/Eggs, then the aisle items…
  • *SHOP THE PERIMETER and stay away from the aisles as much as possible! Of course you’ll need your frozen veggies and oils/vinegar for dressings or your nut butters, but do those aisles last and have a plan to attack them! 
  • *Eat before you shop- you are less likely going to stay away from your impulsive buys this way!

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#3: MEAL PREP: Take time each week and prep your foods that are on your list and that you bought!

  • *Wash, Cut, and portion out your fruits and veggies: you’re less likely going to snack on unhealthy foods this way! Easy to grab and ready to eat!
  • *Batch Cook your Chicken/protein for your salads: I make crockpot shredded chicken for the tops of salads, lettuce wraps, or just for the kids to eat. Some people bake their chicken or make salsa/fajita chicken/steak in bulk! 
  • *Make hard boiled eggs for snacks
  • *Portion out your mixed nuts so you can quickly grab with your fruit or veggies!
  • *Make your salads/lunches: I have found that even with working from home- if it is made and easily accessible, I will grab that over something unhealthy. 
  • *Portion everything out or completely make your snacks and lunches. 
  • *You can make simple breakfast muffins too. Egg Muffins or Banana Bread Muffins
  • *Dinners I have found I make simple- Protein, veggies, carb… but if you like soups or fancy- use the crock pot! Put your meal in in the morning before work- and by dinner time its ready… You will not snack and you will be ready to eat dinner by the time it is done!

Meal-Prep

These are 3 of my top tips to helping you stay on track each week to set yourself up for success! This is also just a glimpse into what I share with my team and challengers! If you are looking for health and fitness support, message me or fill this form out =) 

Also feel free to submit what you would like to hear from me about!

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Control your PORTIONS!

Control your PORTIONS : “Don’t eat until you are FULL; eat until you’re NOT HUNGRY.”

  • In general you want to eat ½ what the chef prepares for you at a restaurant! (ask for a box right away and put ½ away)
  • 4oz of lean meat (chicken, tuna, ground turkey)- measure by the palm of your hand! And 1-2 tablespoons of dressing (JUST TO TASTE) these are ADEQUATE portion sizes!
  • Control your Calorie intake and Portion Size: Your daily exercise will increase the amount of calories you burn, so make sure you eat FEWER calories than you burn (get a heart rate monitor and wear it all day!) approx. burn 300 calories every 30 min of rigorous activity
  • Recommended if you are trying to “trim fat” goal calories should be 1200-1500 per day (use myfitnesspal.com/ app on smart phone to calculate) DO NOT GO LOWER THAN THAT… your body will go into starvation mode and will RESET your metabolism
  • 500 calories eaten less than burned a day= 1lb of fat lost a week
  • ONLY add calories when you feel you need more energy

FOOD IS FUEL!

 

 

For more great tips and advice Join my Team and our Support group! www.teambeachbody.com/nminton24