Hi _____,
How are you? I don't know what your fitness goals are, but I want to stress to you-- based on your food journal-- a few things...
Many
people underestimate the importance of eating, but nutrition is 75-85%
of your desired goals. You need to eat to have enough energy that
sustains you through out your day and give your body the nutrition
needed to perform at its best.
When you don't eat, your body goes on starvation mode -- it thinks
it's going to die, so it better hold on to the fat it has and it stops
burning it -- your metabolism slows down!
Eating processed, junk and fast-foods are high in saturated fat, sugar, simple and refined carbohydrates
will not help you reach your goals because these they contain low or
almost no nutritional value (a.k.a "empty calories"). They do not fuel
your body with anything other than with extra energy that gets stored as
fat.
Your calories should be from quality sources each day:
- vegetables (unlimited)
- fruits (3-4 servings)
- whole grains (3-8 servings)
- protein (about 50g - you don't need much)
- healthy fats - don't be afraid of them, they are good for you! (one serving at each meal)
Food
from these food groups will give you the energy, vitamins and mineral,
fiber, antioxidants, and other great stuff your beautiful body needs to
survive and always be burning fat. You need the right amount of
calories--never go less than 1000 calories a day.
Here is a list I always follow and would advice anyone to follow as well....
Here is a list I always follow and would advice anyone to follow as well....
My DO List:
- Always eat breakfast.
- Eat more than 5 servings of veggies and fruits.
- Drink water--1/2 your body weight in ounces (Ex. Someone who weighs 135 lbs. should drink [135/2 = 67.5] about 68 oz. of water or a little bit more than 8 glasses of water a day).
- Pack your OWN lunch.
- Sleep 7-9 hours a day.
- Do any form of physical activity as much as possible.
- Have portion control.
- Plan ahead to get all these things done. Have an actual food journal (or any notebook) and write everything down.
Personally, I follow the list below religiously because I know how bad these things really for my health and physique. You will not catch me doing any of these and I would advice anyone to follow it as well....
My DO NOT DO List:
My DO NOT DO List:
- Do not eat fast-food. It is loaded with BAD, BAD stuff!!!!
- Do not drink soda or other sweetened beverages. It is loaded with sugar, sugar, sugar!
- Avoid or limit eating processed foods. It's loaded with saturated fat, sugar, simple and refined carbohydrates
- Do not go too many hours without eating. Always have a snack with you. Fruit is perfect.
- Do not eat out more than 2 times a week.
I
know this sounds easier said than done, but you must try! My
experience: I lost more than 25 lbs. and reached my ideal weight,
fitness and got healthy by doing many things. The most important of them
was eating right.
Love,
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