Top 12 Healthy Eating Guidelines for Weight Loss

25 06 2010

Yes, many of us tend to drop the ball when it comes to following healthy eating guidelines. I firmly believe nutrition is where many of us sabotage our weight loss/fat loss efforts.

 I’m guilty…I’ve been known to steal a couple of my sons animal crackers or sneak a few bites of his Mac & Cheese. Then there are those of us that are so busy getting our kids ready in the morning or we rather sleep 15 extra minutes that we skimp on breakfast…I know who you are!!!

Without a doubt this can be the trickiest and most frustrating part…even for me.

Combine these top 12 healthy eating guidelines with a kick butt fitness program and you will be well on your way to reaching your fitness goals and becoming a healthier, more energetic, more confident you!

Nutrition and Weight Loss Musts!

EAT BREAKFAST!

This is the number one healthy eating guideline for a reason. Skipping this meal can throw your body into starvation mode. It’s true, breakfast kicks starts your metabolism so you will burn the maximum amount of calories.

Women who skip breakfast are over 4 times more likely to be obese than those who do.Research shows that breakfast increases Leptin output…a hormone that suppresses appetite which leads to fewer calories consumed throughout the day.

Prevents fatigue and irritability…so important when your one year old has climbed up on the kitchen table for the 10th time…or is that just my child!?

Always eat within one hour of waking up. Make sure protein is on the menu. Try cottage cheese topped with sliced fresh strawberries or tomatoes, yogurt with granola sprinkled on top, or a high fiber cereal and a hard boiled egg.

Know how many calories you should be consuming is a key to healthy eating

Losing weight is “simple” (haha)…eat fewer calories than you burn

1 lb of fat = 3500 calories

500 cal deficit = 1 lb lose per week…1-2 lbs per week is the safest and most effective

Eat too little, you run the risk of slowing down your metabolism

Eat too much, fail to create enough of a calorie deficient to see real weight loss results

Complicated?! This is why I love the Beachbody programs so much.  They come with a nutrition program that takes the guess work out of it…and they’re easy to follow!

Eat every 3-4 hours…3 meals and 1-2/snacks a day…THIS IS KEY!

Again, allowing too much time to elapse between meals puts your body in starvation mode, setting yourself up for fat storage.

Keeps your metabolism revved up. Since your body is confident you will feed it again, it uses the food for fuel instead of storing it.

This healthy eating guideline also keeps your insulin levels from spiking and dipping…it stays stable. Driving up insulin levels interfers with the fat burning process. Plummeting insulin levels leaves you feeling famished, which leads to over eating.

Keeps your hunger hormone, grehlin, at bay and your leptin hormone, which signals when you’ve had enough, in working order. When leptin is out of whack you never get the signal that your are full/satisfies so you run the risk of over eating.

Less likely to feel deprived and, therefore, less likely to make unhealthy, diet sabotaging choices.

Side note…you might complain that you just aren’t hungry that often. That’s the point! When you reach the point of extreme hunger that is a sign that your insulin levels have plummeted, which is what we are trying to avoid.

Caution: You still must only consume the amount of calories you need

For healthy eating, NEVER, ever drop below 1200 calories a day!

Ignore this healthy eating guideline and you run the risk of slowing down your metabolism…as a result, your body will use your hard earned muscle for energy instead of fat

It takes about 1200 calories for normal physiological functions (breathing, etc)

You also run the risk of vitamin and mineral deficiencies

Form meals and snacks around protein and fiber

Consuming carbs without the company of protein sends those blood sugar levels skyrocketing and soon plummeting, promoting fat storage.

Snacking on unhealthy munchies (chips, candy, donuts, cookies) will give you a boost and then send you crashing down. Why…your blood sugar levels shoot up and just as quickly, drop. This will leave you hungry, irritable, and tired

Makes you feel full longer

Fiber: fresh fruits, veggies, whole wheat products

Try not to Eat Before Bed…especially carbs (that includes fruit guys!)

Your cortisol levels don’t dip after evening eating. Cortisol is your fat stoarage hormone and is guilty of causing the belly bulge as we have more cortisol receptors in our stomach…aka Muffin top.

Your body isn’t as efficient at processing glucose (found in carbs) as well in the P.M. as it is in the A.M. As a result, those extra late night calories turn straight to fat

Your body releases a surge of a growth hormone about one hour after shut eye. However, insulin, which is release after a night time eating, interferes with this process. What’s the big deal? This growth hormone is responsible for burning fat!This healthy eating guideline ensures your reap the benefits of that fat burning hormone.

Play it safe…build dinner around a lean protein and non-starchy carbs. In other words, lay off noodles, potatoes, rice, corn, fruit, etc in the P.M.

Hydrate, Hydrate, Hydrate…Drink 8-10 eight ounce glasses of water per day

We all know this, but ignore it because we don’t understand how it helps us drop pound

It will send you running to the bathroom the first couple of days, but it works…I’ve tried it

Keep a food journal…no more mindless munching

Try this healthy eating guideline for just a week…You’ll be surprised how fast the calories add up

Teaches portion sizes

Helps identify eating patterns that are sabotaging your fitness journey

Keep track of when (the time), what, how much (amount and calories), how you felt before and after (starving, satisfied, stuffed) and keep a running total of your calories

Replace white with whole grains/wheat

Whole grains contain fiber that will help fill you up and leave you more satisfied

Also, whole wheat has a lower glycemic index…huh…in other words, they’re easier for our body to handle and are digested slower

Those with higher glycemic index (white products) send our blood sugar sky rocketing. This is more than our pancreas can handle. As a result, the sugar is more readily stored as fat. Over time, this can contribute to heart disease and with our pancreas in over drive, it can lead to diabetes.

A good rule of thumb is “Make sure half of your grains are whole” says Amber M. Wilson RD, LD (Registered Dietitian)

Caution: must read “100% Whole Wheat”…don’t be faked out by “enriched whole wheat”

Replace full fat dairy with low fat

Less calories, same amount of calcium

Trade 2% milk for skim

Swap regular sour cream for fat free

Ditch regular yogurt for light…Even better, try greek yogurt for a protein punch

Remember, these healthy eating guidelines should become a lifestyle…not a diet!

It’s not about rapid weight loss that causes yo-yo dieting and ends with frustration and disappointment

These healthy eating guidelines will help build a happier, healthier more confident you…but you have to commit to it.

The best way to put it…healthy eating is a marathon, not a sprint!

Oh, Oh…I forgot to mention another healthy eating guideline and weight loss must…

WATCH YOUR ALCOHOL INTAKE!!!!!

12oz beer has 146 calories (empty calories)

5oz glass of red wine has 125 calories – Who are we kidding? We fill it to the brim and guzzle down at least 8oz three times over. Yes, red wine has antioxidants that protect against heart disease. However, you only need 1 – 4 oz glass, not 3 – 8 oz glasses…nice try.

And, studies show that alcohol my increase triglycerides or bad blood lipids which can cause weight gain due to all the empty calories that alcohol contains

Not to mention, fruits, veggies, and exercise has the same heart healthy benefits

Oh, you don’t even want to know how many calories are in a Margarita!

Bottom line: MODERATION

     
     
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Skinny Chicken Fingers

24 06 2010

I found this awesome chicken fingers recipe in my fitness magazine. Originally I was excited because my son loves chicken strips but they pack 600 plus calories at his favorite restaurant. These weigh in at only 212 calories and 3 grams of fat…AWESOME! Added bonus, I don’t feel guilty sitting down to enjoy a few with him.

Serves 4

Ingredients


  • 12 ounces skinless, boneless chicken breast halves
  • 1 egg slightly beaten
  • 1 tbsp honey
  • 1 tsp prepared mustard
  • 2 cups cornflakes, finely crushed
  • Dash of black pepper

Make it 


  1. Preheat oven to 450 degrees F. Cut chicken into 3-by -3/4 inch strips
  2. In a shallow bowl, combine egg, honey and mustard. In another bowl, stir together cornflakes and pepper.
  3. Dip chicken strips into egg mixture; roll in crumb mixture to coat. Arrange strips on ungreased baking sheet.
  4. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink
  5. Try with a homemade honey mustard dip (1/4 cup Dijon mustard and 1tsp honey)

Nutritional Information per serving

  • calories 212
  • fat 3g
  • carbs 23g
  • protein 23g

Source: Fitness Magazine May 09 issue





In This Together

23 06 2010

Chad and Sommer

Hi, my name is Sommer and for the most part, I’m just like any other mom. All I want is the energy to chase my kids around and look and feel good doing it!

I have always been pretty active, athletic and in-shape. I studied Criminology in college (I did study Exercise Science for two years until I switched to Criminology) with the intent to serve my hometown as a police officer. When my husband, and high school sweetheart, earned his commission in The Marine Corps as a pilot I was forced to choose a different career path.

Naturally, I fell back on my first true love…fitness. I have had a healthy obsession with fitness for as long as I can remember so it only made sense to follow my passion. While I was pregnant with my son, and with nothing else to do since the military dropped us in the middle of nowhere, I earned my ACE Personal Training Certification.

That was the easy part. The hard part came after I gave birth. I have never had that much weight to lose…yes; I gained an astounding 43 pounds…ughhhh. So it was a whole new, frustrating at times, experience for me.

I went back to the basics and slowly but surely, the pounds melted off. I began to wonder how many moms out there were as frustrated and overwhelmed as I was with dropping the unwanted baby weight. Then it hit me…I probably couldn’t have done it without my fitness background. As a result, Real Moms Real Fit was born in an effort to help make a mom’s weight loss journey a little less overwhelming.

But the story doesn’t stop there.  In the midst of running my Real Moms Real Fit website, teaching group fitness classes, training clients, and having my second child,  I was approached by someone through my website to become an online fitness coach for Beachbody® (the makers of P90x®, an in home fitness program…you may have heard of it). Anyway, I knew of the company, but didn’t know they had coaches.  I had done a lot of the company’s at home fitness programs, and my personal training philosophy was actually shaped by them.  This company had everything on their website that I always wanted my Real Moms Real Fit website to be, and a large selection of at home fitness programs…I just don’t have a cool mil to invest in it. So it was perfect!

So, since I didn’t already have enough on my plate, I decided to become a Beachbody® coach as a way to supplement my personal training business.  My very first client was my husband, Chad…lucky him!  As my belly grew and grew during my pregnancy, I tortured Chad with P90X® in an effort to get his to shrink.  And, what do you know, it worked.  He got incredible results.  To my surprise, he actually wanted to team up with me on this Beachbody® business endeavor.  It has actually been a goal of ours to one day work together so we never have to miss a birthday, a soccer game, a holiday or up root our family every couple years…something we are all too familiar with as a military family.  However, never in my wildest dreams did I think it would be in fitness (for those of you who know Chad, you know what I’m talking about…).

So, just like that, Real Fit Training was born.  While moms still hold a special place in my heart, we have branched out in an effort to help those young and old, male and female, with kids or without kids get in shape, feel good and look awesome.  We are so incredibly excited about this.  Not only is this truly a passion of ours but, the leadership and the vision of this company is amazing! I whole-heartedly believe there really is something to this thing. Changing lives and making money doing what I love…a dream come true:) And hey, if I can get Chad to fall in love with fitness, I can get anyone to. 

Our Family...Our WHY








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