So after chatting with some folks in the chatrooms on Teambeachbody.com, I couldn't help but realize that most people don't understand the foundation of any successful fitness undertaking or transformation process is learning how to eat well. Don't get me wrong, I get the cravings, I eat ice cream every now and again because I am human. But around 90% of the time, I am eating the following: whole grains, fruits, veggies, good fats, good dairy, good protein. I stay away from sodas (diet and regular), caffeine, processed foods, candy, alcohol, chips, fast food etc. It takes time to make the switch over to whole foods, but it is well worth it. It gives you more energy for your workouts, you tend to sleep better, have less stress, and have more self-esteem and confidence. Being a young professional, being in grad school, just got out of college, whatever the case is, the twenty-somethings is a hard time in life. A lot of questions, a lot of things changing, and a lot of instability. Here are some basics about learning how to eat healthy. It can be a drastic shift, but you will find that eating healthy, eating how humans are meant to eat is a wonderful thing.
1. Quality: I just touched on this, but if you eat high quality foods over bad ones, you will feel better and lose weight. It is that simple. Eating enriched foods loaded with sugar will spike your energy level and then make it hit rock bottom and you don't want to work out cause you are tired. Foods with bad fats (saturated types...not olive oil or avocado) are high in calories and offer no nutritional value. It is hard to find high quality food in today's fast paced world. Focusing on a career or a relationship seems to take precedence. Maybe bring your healthy food to work? I bring bagged dinners/lunches to class and meetings all the time.
2. Quantity: Ditch eating 2 or 3 big meals a day. Try to switch to 4 - 6 small meals a day (it can prove challenging). Your body is designed to take in food throughout the day, your metabolism has an easier time of turning 4 - 6 small meals a day into energy. You will feel more energized and say goodbye to that heavy feeling in your stomach after a huge meal, ugh. Your body becomes like a machine if the fuel is good :). I have brought coolers to 3 hour classes. If I can learn to eat healthy, you can learn to eat healthy.
3. The Deficit: A good calorie deficit is crucial. What do I mean by a calorie deficit? Well if you use something like the Harris Benedict Equation (check it out on wikipedia, great tool) you can figure out your allotted calories for the day based on height and weight and exercise. For instance, taking those 3 factors into account I should eat 3000 calories a day to maintain weight...I want to lose weight, so I create a deficit by subtracting 500 from that number. So I eat 2500 a day and the weight falls of naturally, at a slow pace (fast weight loss can be dangerous). NEVER STARVE YOURSELF. Most people don't realize that you have to eat a high amount of GOOD food to lose the weight, your body needs food to lose weight, it seems counterintuitive, but it is true! Don't let the pressure to lose weight cloud this truth; don't just go starving yourself thinking you are gonna lose weight then your body enters the dreaded starvation mode!
Try to implement these practices into your diet and you will naturally feel more energy and have more success in your workouts, and if you don't workout, they are still great tips for eating healthy. Don't beat yourself up if you can't do it all at once, take a little step at a time, like cutting out caffeine, or limiting your sweet treat to twice a week then slowly diminishing it and replacing it with fruit. Set realistic goals for yourself, be disciplined, and you can easily get into great shape. We eat junk because we are stressed; the pressures of a new job, a new school, a hectic schedule are ever present in the lives of us twenty somethings, but trust me you can do it, I did and I am the king of lazy and scatter-brain-ed-ness...I had help though, the nutrition guides and tools/calendars offered in all of the programs on Teambeachbody.com and supplements like Shakeology, I seriously could not have done it without 'em. Critical and I am not just saying that.
As always, any questions or concerns about fitness, nutrition, life, meditation, Team Beachbody products, or anything just send me a message on facebook, twitter, team BB, or email (edgarallanpwned@gmail.com). I am studying to be a counselor after all, so helping is in my blood ha.
Tim (Coach Zoso)
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