Simple Nutritional Changes Produce Permanent Results
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I am sure you\'ve heard this statement before \"your body is made in the kitchen; not in the gym\". I\'d like to address this article geared to expanding on that statement.
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I am sure you've heard this statement before "your body is made in the kitchen; not in the gym". I'd like to address this article geared to expanding on that statement. That statement is both a truth and a fact. It has been proven, and I am sure many reading could personally agree that we've taken the path before of being dedicated to working out 4-5 times per week for 45-60 min per session...sometimes more yet the changes we personally desired was minimal. And with that came the growing frustration as to what the heck we're doing wrong...we're moving our bodies more than ever, our eating is good but hold it...let's put on the breaks for a minute...how purposeful have we been in what we've been eating, the portion and what percentage of the foods we're consuming is process and wholesome? What about our protein and carbohydrate intake?
I know it sounds like it's too much work to keep track of all that, but it is as simple as the exercise plan you're following - you do follow an exercise plan right? I am sure there would be a resounding "amen" said if the question is asked "would you apply simple changes to your nutritional plan to see your minimal results move to maximum results?" Sure it will take work...not as much as you think, but it will be worth it.
This is a problem I have faced along with thousands who still struggle with finding a healthy working solution that will provide effective results in winning the battle against unwanted body fat- I think it's safe to say that the majority are looking for permanent changes - the quick fix is just that...quick not permanent; temporary then the unhealthy cycle kicks in again - we turn back to unhealthy eating because after the "quick fix" diet and a few months of enjoying the rewards of reaching our personal goal is short lived. Slowly the fat seems to creep back on, and in most cases a few extra pounds more than what we originally lost. The "quick fixes" isn't just costly, but emotionally draining and discouraging as well.
So what needs to be done to fix this? What are my healthy working solutions?
Which takes us back to the "your body is made in the kitchen; not in the gym".
- Write down everything you eat and the amount for one week - be honest with yourself
(This record will show you the amount of and type of carbs you eat -fibrous, simple or complex, types of protein and the amount of processed foods)
- Make a contract with yourself for the next 8 weeks to make healthier food choices, keep a journal, eat 4-5 smaller meals, drink at least 8/8 ozs glasses of water, exercise 4-5 times per week for 30-45min per session and have a small treat every 14 days and keep alcohol to a minimum if you drink.
- Consume smaller portions and least 2 servings of raw vegetables daily (snacks), plus salad or vegetables with lunches and dinners. Have no more than 2 servings of fruit per day.
- Consume protein and healthy carbs/complex or fibrous with every meal.
- Select 2-3 days where dinners will contain no complex carbohydrates only protein and fibrous carbohydrates.
- Stop eating 3 hours prior to bedtime
- Visualization and a right mindset works - use it by apply encouraging quotes to your life. See yourself where you want to be and not where you are, see the potential in you and you'll become empowered.
- Find a trustworthy person to be accountable to
By the end of applying what I've shared in 8 weeks you'll not only be on your way of losing excess body fat, but you will find you've discovered the new way of eating has become a lifestyle. You'll find you're eating foods that you've always eaten, but made healthy adjustments and changes along the way. You'd have learned to be in control of maintaining a healthy balance in your life by applying moderation, and be done with dieting.
Sample daily journal:
Date:
M1:
M2: etc
Workout:
Thoughts:
Met water quota: yes/no
It can be done!
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