With summer right around the corner, I decided I needed to start hitting the gym and getting my eating routine back into to gear.
I want to first start off by saying, by no means am I a medical professional. I do not claim any responsibility for any product, diet, food plan, or tips I am about to discuss. This is what has worked for me, so always do your research and more importantly consult with your doctor for medical advice. With that being said, let's get on with the goodies.
My Secret To Losing Weight And Getting In Shape
Eating healthy, exercise, and just generally taking good care of yourself is the key, so it's not rocket science, and it's not a new concept. But unfortunately, a lot of us are all looking for the 'quick fix.' We've gotten brained washed thinking there is one, but there is not. And more importantly, a lot of these fads are not safe, or we end up frustrated eating tasteless foods, starving ourselves and ready for a final fix to the unforgiving cycle of self-sabotage.
Given that, trying to get into shape for the summer doesn't have to be overly complicated, but it will take some time and effort on your part.
I always say:
"If you always do what you always did, you’ll always get what you always got." SO, if you keep doing the same things you've always done with your eating habits and exercise, then you won't lose weight. It will take some time to change your behavior, but you can do it. Just be realistic in your outlook and be willing to give it some time and you'll be where you need to be sooner than you may have thought.
My Most Important Tip
When it comes to me losing weight, it is all about portion control, bottom line. The portions of food we eat are ridiculous. Think about it, next time you go out look at how much food you are served with your one entrée, WAY TOO MUCH! This is why when I go out to eat I do one of the two things; Share a meal with a friend, not only does it save money but the serving size is more than enough. The second option is when my meal comes, I also ask for a to go box and before I start to eat I take half of the meal and place it in the to go box. If I am at home, I eat from a smaller plate. ALSO, for me trying to lose weight, I also weigh my food based on the ounces my trainer gave me. I will list that below.
In addition to portion control, eating healthy requires you to lower your daily caloric intake. The exact amount you need to take in every day will depend on many variables such as your age, your gender and the amount of activity you get every day. That doesn't necessarily mean exercise, just how much you 'move' on a daily basis.
Once you've figured out what your caloric intake needs to be, you should find a food plan. For the most part, you'll want to keep things as natural as possible. Stay away from highly processed foods, which means, those quick premade dinners, mixes, etc. are not a good idea. The best approach is to make your food and create prepared meals you can eat throughout the week and take to work with you, as you want to avoid eating fast foods or overly processed foods that you WILL find at the popular sit-down restaurants.
Foods To Eat To Keep Healthy
Protein...
Protein is key to losing weight! Our body burns more calories digesting protein that carbs. More importantly, protein also helps you to stay full longer, as the biggest reason for failing a diet is feeling like you are hungry all the time! But not when you have a diet high in protein, combined with a good balance of greens, and minimal carbohydrates, you should not feel hungry.
So Why Protein
Because it contributes to building and maintaining muscle. Hence having a diet heavy on the protein side is key. BUT WAIT. It is healthy protein, and it doesn’t necessarily have to be meat!!! You can also find high amounts of protein in foods like yogurt, eggs, cottage cheese, and nuts. But if you love your meat, try to stick to leaner ones, like boneless, skinless chicken, fish high in Omega 3 as these are also excellent sources of low-fat protein. And if you have to have some red meat, stick to lean meats, like a filet.
Implementing Protein Powder Into Diet
Another source of protein is protein powder, and nowadays you can do a lot with protein powder, not just shake it with water and go! You can make smoothies from it, bake with it, mix it in with other foods and much more. And for this portion, I have partnered up with
The Svêlo™ Solution; a Delicious Protein Shake Formulated for Weight Loss Success.
So Why Do I Like Svêlo™
Svelo is more than a 100-calorie protein shake mix, it is also packed with vitamins, minerals, protein and healthy carbohydrates – plus it's an appetite suppressant, and metabolism booster, which is a must have for those that go through those HANGRY moments. According to their website, this product provides your body with fuel to function. It also helps to curb your cravings by inducing sensations of satiety while providing support to rev your metabolism. This is one thing I like about Svelo as you can continue to burn fat without feeling sluggish.
So What Does Svêlo™ Offer
- BURN MORE, EAT LESS: Delicious meal replacement shake formulated to aid in weight loss | 30 servings
- REV: Powerful metabolism booster may help burn calories while increasing lean muscle mass & energy
- CURB: Strong appetite suppressant & satiety aid may control hunger and crush cravings for up to 4 hours
- FUEL: A complete meal in 100 calories, 12g whey protein, 7g fiber, essential vitamins, and minerals
Other Foods To Add To Your Meal Plan
In addition to protein in your diet when it comes to eating bread and cereals remember to stay away from 'white 'foods. White bread, white rice, etc. are loaded with unhealthy carbs. There are virtually no health benefits from eating those types of foods. Try instead to eat more high fiber, whole grain bread, brown rice, and Quinoa, which aside from producing energy quinoa is also another great source of protein.
- Vegetables Eating a lot of greens is essential, look for green leafy vegetables, like Kale, spinach.
- Fruits are also good, but if you are trying to lose weight some fruits should be excluded like bananas...The best fruit to add to your regimen is an apple. Yes, I guess an apple a day keeps a lot away!
My Food Plan
As mentioned above I was going to share my diet I got from my trainer. As you will see I am eating throughout the day as starving yourself is not going to work.
Breakfast:
- Black coffee (no sweeteners or creams, sorry)
- Egg whites or Oatmeal. For the oatmeal, I do not add sugar; I do however add some of my protein shakes to it, as it is sweet and makes it flavorful.
- Svelo Protein shake.
Snack:
PICK ONE...A Svelo Protein Shake, Greek Yogurt with an apple or some almonds ( I prefer the Greek yogurt and an apple)
Lunch:
3 ounces of protein, ½ cup of brown rice or Quinoa and a cup of greens.
Snack:
Whichever of the above you did not eat do it here. I prefer to drink the Svelo shake here as there is a longer time for me until dinner and the shake prevents me from being hungry in the afternoons.
Dinner:
3-4 ounces of lean protein, ½ cup of brown rice or Quinoa and a cup of greens.
And don’t forget to drink plenty of water throughout the day which will help keep you in great shape.
So, there you have it, my approach to eating healthier while trying to maintain my weight. The key to my success is my belief to look at this as a lifestyle, not a diet. Watching what you eat is always important! At the very least, that means lots of lean protein, fruits and vegetables, and complex carbohydrates and no processed foods. And when it comes to building muscle, toning your body, and increasing your energy, consider about 1 gram of protein per pound of body weight to maximize the benefits of protein.
Sponsored Details On Svelo Shakes:
