"You can't outwork a poor diet.
Many people begin their fitness journey with seemingly endless hours of jogging, biking, Zumba or some other cardio focused exercise program. This is great for overall heart health but is very inefficient for fitness and weight loss.
Regardless of your age, weight or fitness level your primary focus for overall health and fitness should always be proper nutrition. This means eating mindfully. To eat mindfully is to eat with “intention” and “attention”. Recognize that you are quite literally What, When & How Much you eat’.
Eat with ‘intention’.
Keep your lifetime fitness goals at the forefront of your mind as you make your food choices. This is the only body you will ever have. Treat yourself with the love and respect you deserve. Know that if you want to be the best version of yourself you will have to make smart decisions about how you nourish your body.
Start by choosing to eat REAL FOOD.
Make fresh vegetables, particularly green leafy ones like Kale and Spinach, the bulk of your diet. Include protein from rich sources like Steak, Chicken Breast, Salmon and Tuna. Make sure to also include healthy fats from foods like eggs, avocados, nuts and nut oils. And lastly, choose only good carbs from foods like broccoli, cauliflower and sweet potatoes. Avoid grains like bread, rice, cereals and other complex carbs.
“Sugar Is Not Your Friend”
Significantly reduce your consumption of ADDED SUGAR. This will likely be the best decision you will ever make for your overall health and wellbeing. You will begin to see the positive results almost immediately.
We are experiencing dramatic increases in our consumption of sugar since the introduction of “Low Fat” dieting into the collective consciousness.
“As a general rule, a diet that promotes health is high in healthful fats and very, very low in sugar and non-vegetable carbohydrates, along with a moderate amount of high-quality protein.” – Dr. Joesph Mercola (Mercola.org)
The food industry removed the fat but replaced it with sugar. The scientific community has shown links between our over consumption of sugar and a host of ailments currently plaguing our society like type 2 diabetes, heart disease, hypertension, cancer and dementia.
Explore the links below for more detailed information:
Eat with ‘attention’.
Slow down and take control of not only what you eat but also how you eat. For many of us this means re-learning to recognize our cues for what is really hunger and fullness.
Overeating and portion control is a very common problem. Eat when you are hungry and stop when you have that first feeling of satiation. Pay particular attention to physical and emotional triggers you may have for overeating.
One sure way to guard against overeating is to control your portion size at each meal. There is a simple trick to account for what has been termed “Portion Distortion”. Reduce the size of the plate. Study after study has shown that smaller plates mean smaller portions. It’s a simple optical illusion that works in our favor.
The large plate makes the circle of food appear small. The small plate makes the same circle of food appear larger. Your mind works the same way and feels satisfied when you eat a small plate full of food compared to a large plate with the same amount. (Jamesclear.com)
Your habits with regard to your nutrition have the single greatest impact on your fitness level. If there is one universal truth in the world of heath and fitness it is this: