Still haven't figured out a diet plan.
Quoting: WhiteAngel When it comes to nutrition, many seem to struggle with making the right eating choices. And like I have said before what works for one person may not necessarily work for another. Just remember to be patient and don't get discouraged if you don't respond to certain foods or tactics the way you should. For some of you, it may become an uphill battle...but don't give up, try another approach. Stay positive and be consistent. Consistency is the key. No one said this would be easy, but I promise you that once you find what works...you will see nothing but positive changes.
Below is some useful information that will help you establish proper eating choices and real results in the end.1. Please, please, please...avoid skipping meals. This is one of the worst things you can do for yourself. Skipping meals will lower your metabolism and will cause you to overeat at other times. Skipping meals will prevent you from performing with intensity during your workouts and will contribute to a lack of energy throughout your day.
2. Watch your serving sizes. This has become one of the main problems with nutrition. Many tend to overeat in one meal, possibly because they haven't eaten enough throughout their day. Their body is starving, which is influencing them to overeat...particularly at dinner time. One example is a serving of meat is comparable to a deck of cards and can be held in the palm of your hand. In the last 10 years, our serving sizes have doubled which is leading to a tremendous increase in weight gain.
3. Think well-balanced! Give your body what it deserves and it will give you back so much more. A balanced eating regimen should include equal balances of grains, vegetables, fruits, milk, meat, and beans. Each meal should be well-balanced containing a protein, a carb, and a fruit or vegetables.
4. Don't forget your whole grains. Did you know that eating more whole grains will help you ward off diabetes and heart disease. Also, whole grains contain high fiber, vitamin and mineral content...things that we tend to lack in our daily intake. Some examples of whole grains are whole-grain breads and cereals.
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IMPORTANT! One way to reduce blood pressure is to check nutrition labels for sodium content in the foods you eat. There has been a tremendous increase in an individual's sodium intake over the years. When you feel like you need to add seasoning to your food, give herbs, spices, and other seasonings a try...this will give your food a natural flavor without the sodium.
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BE CAREFUL WITH THIS! Please, do not allow long periods of time between eating. This seems to be another problem amongst people. For instance, someone will eat breakfast at 7a and then have their next meal at 12p...that is 5 down hours that could be crucial to your progress. Try to eat every 3 hours and try to consume three or more healthy meals plus healthy snacks in between.
7. An interesting way to be creative in eating is to make your healthy foods available, visible, and easy to eat. I have found that over the years, making your foods easy to eat will make you more likely to eat right and will promote consistency in your eating regimen. An example of this process is to leave the bananas out on your counter so you can grab one one-on-the go in the morning. Another example (which has always been effective) is to prepare your meals at the beginning of the week (Sunday). Cut up fruits and vegetables and put them in plastic bags for easy snacking.
8. Always include healthy snacks in your daily eating regimen and make sure they are on hand for a quick treat or a pick-me-up. Try to think of snacks as a great way to satisfy hunger.
9. Family is one of the most important aspects of our life. You set examples for your children...they are like sponges (sucking everything in). So what you do and the choices that you make for yourself are important for your children. They look to you for the answers. Get your children involved in proper nutrition early in life. You will be helping them pave their way of life for the rest of their life. Try to keep your children interested in nutrition by making it fun...who knows this approach may even help you stay motivated and consistent. For example, use cookie cutters for sandwich art. Try new and creative ways to help your children understand proper nutrition.
10. Family! Family! Family! Try having regular family meals each day...you must make it a priority, which means everyone eats at the dinner table and everyone eats at the same time. We must go back to old ways of living in order to grab this monster by the horns...smaller serving sizes, family dinners at the table, and being well-balanced.
11. Get Involved! On school nights, involve your kids while packing their lunches for the following day. Have them make a list of the healthy things they would like in their daily meals...get their input and provide the knowledge that is going to help them make right choices. Get them involved in grocery shopping and have them look for the things that they wrote down on their list. This will teach them about the right foods, plus they will feel all grown up because you are allowing them to make decisions for themselves.
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