Continuing our previous post, this time we will be focusing more on the nutrition part and how can you start changing your nutrition step by step until you achieve a healthier lifestyle that will allow you to lose weight and look good in the mirror. Again, we are not experts, just 2 people very interested in being healthy and everything said here is what we tried and brings us results.
In our case our nutrition was completely the opposite when we met. We both were going to the gym and very into sports in general. I was preparing myself to compete, and my boyfriend was in a period of a lot of work which was not giving him too much time to take care of his nutrition. Yes, he was eating protein, carbs and veggies and taking his
Biggest changes we notice so far? He is gaining weight and muscle mass which he had struggles with before and I am eating way more and more varied since my last competition in june and guess what, I am improving my weakest points and getting leaner! Aren’t you convinced yet that nutrition is the base and exercising will complement it all? Here we will give you some basics you should keep in mind when starting to change your habits:
-AVOID PROCESSED FOOD.
You don’t know how to cook? Don’t have time for it? Don’t give yourself excuses because you know better. Check our recipes and get inspired.
-AVOID SALT / SUGARS
Avoid adding salt to your meals, instead use spices as they will give more flavour to your dishes. Same thing for sugar, avoid it and instead chose natural sugar from fruits or try stevia.
Keep yourself hydrated. I know you read about this everywhere but it is true. Water will help your body to eliminate toxins and as consequence will make your skin pretty and your hair glow. Start to drink at least 1,5 liter a day and to help you on this task take your bottle with you as much as possible. This will remind you to drink more often.
-WATCH YOUR PLATES
Make sure in your plates you have an adequate portion of carbs, protein, veggies and some good fats. Here you will have to pay attention to your needs considering how active you are. In doubt choose more veggies than rice, pasta, potatoes, quinoa, etc, but don’t stop eating them because they are also necessary. As proteins you can use eggs, fish and meat, tofu, seitan.. you have multiple types of fish which are always a good option. Veggies (green, red, yellow,) just use your imagination for colourful plates. Fats? Yes, but the good ones such as nuts for example, fat fish or avocados.
-READ THE LABELS
Just because a product says diet or light doesn’t mean they are the best options, usually they are not. Read the nutritional information on them and chose the ones with less sugar and processed fats. If a product claims to be light or diet how come they have loads of sugar in it? Same thing goes for products with the word “fitness”. Do you think all the gym freaks follow every product with this word? Of course not and why is that? Because each one of us has different needs and you will have to learn yours, but to start our advice is to start clean and put effort in learning and understanding.
Yes you read right. Not eating or skipping meals is the worst you can do. I for example do 5 to 6 meals a day depending on the time I wake up/ go to bed and also in what I will be doing during the day. What happens if you skip meals? Probably you will eat double on the next meal which will make your body store more. In other words, by skipping meals or not eating properly (eating only salads for example), you will make your body think he is in survival mode and by the time you give him food properly it will keep it all like "god knows the next time this crazy person will give me food again" which brings the opposite effect you want, reason why you are not losing weight. Of course you can eat salads, as long as you balance it with the basic needs (protein, carbs and good fats).
Avoid buying unhealthy products, if you don’t have them at home there is no chance you can eat them which will be a useful point to start. Another tip is not going to the supermarket when you are hungry or without a shopping list. A shopping list will make you keep your focus, and going with your belly full will help by not buying everything you see. Healthy kitchen doesn’t mean only broccoli and fish, as I told you before you can also learn how to make healthy desserts for those hard days when you are really struggling (see our recipe page).
In the end you are the one who knows your body the best. In time you will learn how your body reacts to different foods, the ones who break your skin, the ones who make you feel bloated etc. You will also learn that maybe an apple even though it's healthy will make your belly bloat (which is my case for example), still I don’t stop eating them, but I am aware of it so I eat consciously. Basically you will have to try and listen to your body, it’s the only way you can learn. If it helps start a food diary, where you write what food you ate during a week and any reactions you might have had.
Another thing you can do is keeping the same nutritional plan for a week, and changing one or 2 elements each week and see if you notice any significant changes in your body... going to the toilet, your skin, your moods, etc. Seems like a foolish thing but I assure you this will help a lot. Understanding and knowing your body, will lead you to better results.
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