If I get confused about choosing, cooking and eating the right foods or having to include super-smoothie drinks into my daily diet then how must you be feeling… confused.com!!
The problem is even though thermogenesis indicates that body mass is controlled by calories in vs calories out there is a hell of a lot more information to digest and factor in. This can then make things feel complicated and confusing when it comes to question; “where should I start, what’s the perfect diet”.
The thing is, I don’t know the question to that. Sorry, but that’s the truth. We are all unique and our bodies have different needs. However, there are tips and tricks that can help you on your way to improving your eating habits.
Here are my 5 top tips that have worked for me.
Most people fail before they even start and that is because they don’t plan. When I say plan, I don’t mean creating a perfect eating strategy that will hit all your macro and micro nutrients but to make a simple but massively affective decision.
Choosing to write out a shopping list doesn’t just already start the process of being aware of what you eat but also stops those nasty marketers selling you 50,000 bags of Walkers crisp because they were “Buy 1, Get 2 Free”. At the end of the day, us Brits can’t resist a good bargain when we see one. Even myself fell for this, I saw that Terry’s Chocolate Orange were Buy 1, Get 2 Free. I walked out of Tesco’s a proud owner of 12… oops!
Having a plan of what you need to buy for the week will not only save your waistline it will also save you a lot money!
Hit your 5 a day
It sounds so simple but so many of us still to this day struggle to hit 5 pieces of fruit or veg a day. Just look back at a day in your week and think of how many pieces of fruit and veg have you consumed in one day. For many it will be 2 or 3… #pooreffort! Making a conscious effort to include a handful of veg with our meals will help pack out the volume of your meal leaving you feeling fuller for longer. Choosing to have some fruit for a snack(s) throughout the day will reduce the number of biscuits/chocolate/crisps you snack on between meals. Also, you will be giving your body the vitamin hit it has been begging for since waking.
Protein is King
Body mass dictates what our weight is but not what our body is made up of. That is dictated by body composition. We want to have or keep as much body muscle mass inside us which will be benefited by the amount of protein we have in our daily diet. As a Western civilisation, we consume mainly carbs throughout the day which is great for energy production but does nothing for muscle repair and growth.
Just adding some protein to your 3 main meals will help benefit muscle repair but it also has a great satiety effect helping reduce any hunger cravings for a while. Unfortunately, vegetarians or vegans have a tougher time getting sources of protein but it is not impossible. For some help to find out some vegan sources follow the link; Click Here
The number one excuse I hear to why you eat crap is that you just don’t have time to cook a healthy meal. Pfft, it’s one of the lamest excuses and it comes down to priorities. If you are time restricted and don’t have a lot of time throughout the week your saviour is to bulk cook on the weekend (Sunday). Cook a load of meals and freeze them and then take them out when needed.
Think of meals that are safe to freeze and reheat when needed, then go crazy! Get out the big saucepans, casserole dishes, slow cooker etc. and make a week’s worth for you and your family.
Report, Review & Repeat
Now, I am not going to suggest everyone uses MyFitnessPal to help track all their foods and drinks but it is a FREE godsend which allows you to be fully aware of what you are consuming. As humans, we are forgetful creatures so by reporting what you consume will allow you to see where you might be going wrong or even make you reconsider consuming that second double choc chip muffin.
Something as simple as keeping a food diary will do wonders to keeping you accountable and aware. You want to review it every day or every week to see what’s been good and what needs work. Then make the changes and just keep going. This will most definitely get you to your goals, and if there is one thing that I want you to take from this let it be this. We lie to ourselves, nothing hurts and much as the truth. But accepting the truth is the first step to change.