Weight loss tips just in time for summer!
Updated: May 30, 2018
Summer is just around the corner! Before you know it, we'll be pulling out the shorts, swim suits, tank tops, and flip flops.
If you are like most people, this time of year can be particularly scary. Thoughts of whether or not your favorite items from last year will still fit race through your head. Calculations of how much money you can spend on new clothes this season begin to become a reality.
If you are sick of this cycle, commit to more than a crash diet this time. Make this the year you make a lasting change. Read through the following tips, and take action today.
What to Eat
Meat (beef, chicken, pork, fish)
Vegetables (#allthevegetables! collards, broccoli, carrots, spinach, peppers, you name it)
Nuts (almonds, cashews, walnuts, pecans, pistachios, etc.)
Seeds (sunflower, sesame, pumpkin, flax, etc.)
Some fruit (berries, bananas, kiwi, etc.)
Little starch (potatoes, beans, peas, rice, squash, etc.)
No artificial sugar. None.
Those of you familiar with Greg Glassman's (the founder of CrossFit, Inc.) famous "Fitness in 100 Words" will recognize this list. The first 14 words of the definition of fitness is "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar."
Considering the beginning of the statement that encompasses one of the largest fitness programs to ever exist begins with direct instructions on what types of foods to fuel your body with, you could say it's pretty important.
How Much to Eat
"Keep intake to levels that will support exercise but not body fat."
Seems simple. Eat enough to sustain your activity level.
If you are a fit and active person, you need to eat often and a lot to fuel your muscles. The last thing we want is your body turning to it's own protein (a.k.a your muscles) for fuel because there isn't enough coming in at meal time.
If you are not active, you can bet our typical American portion size is too much. The first step is to eat smaller meals more often. Break up breakfast into smaller portions of protein, carbs, and fat, and have a light snack (with all three macros included!) a couple hours later. At lunch, center your meal around the carbohydrates. We're not talking pasta and bread, but rather vegetables and starches like sweet potatoes or squash. Make sure you get your protein and fats in there as well. Pack a light snack to save for later, about 2-3 hours after you finish lunch. Dinner should be the smallest meal of the day. If you spread your meals out appropriately, have healthy snacks in between, and get enough protein, carbohydrates, and fats in every meal, dinner won't feel like your chance to finally eat. This is especially important because going to bed shortly after a large meal results in more of the food products being stored as excess body fat rather than used for immediate fuel.
Not sure what this should look like in your day to day life?
Join us this Saturday at 9:30am for a free nutrition seminar presented by Sam Miller with Oracle Nutrition. Sam will tackle some of the big questions in our current culture regarding diets, food choices, how food gives us energy, and will follow it with an open Q & A with you, the audience. Don't miss this opportunity to come see how Sam and Triangle CrossFit can give you the right tools to make the change that sticks, once and for all.
Questions? Email firstname.lastname@example.org. We're here to help.