TARA JUZESZYN, BEECHER FITNESS MANAGER
- Eat Small & Drink Big! Eat 4- 6 small meals per day to boost metabolism, reduce the likelihood of excess food being stored as fat, and to feel full throughout the day. To avoid stifling your metabolism, do NOT let your calories for the day drop below 1000. Reducing daily calorie intake to 1200 to 1500 depending on your lifestyle combined with healthy exercise and smart food choices is sufficient to lose weight in a healthy and sustainable way. Drink 8 to 12 cups of water per day. This will ensure your body is properly hydrated for your goals, help you feel full, and keep your body from making you think you are hungry when you may really just be thirsty.
2. Follow the 3 P’s of healthy eating to help you stay on track and get you to your goals quicker: Plan, Prep, & Portion. Never go into your week without a plan. This will reduce temptation and reduce the likelihood of poor choices being made on a whim. Once you have a plan for the week, go shopping and prepare as much ahead as possible to keep things simple during the week. This will help you stick as close to your plan as possible. Portion control is crucial. Learning portion control will help you lose weight and keep it off. If you eat a heaping plate even of healthy food, you will have trouble staying in your calorie limit for the day. Not to mention, when you do have that occasional cheat, portion control will help you to not go overboard. You will be able to continue striving towards your goals without major setbacks.
3. Eat fresh whenever possible! Fresh fruits, vegetables, and meats are your friends. The less processed your diet the healthier it will likely be.
4. Read the ingredients! Get in the habit of looking at the ingredients of the items you buy. Why buy diced tomatoes or frozen fruit that contain added sugar when you don’t have to? Why do we need to add extra oil to peanut butter itself is already primarily fat? What ingredients are hiding in your favorite foods and what if you could make just a little better choice every time you go to the grocery store? Little things add up to big change.
5. Moderation is key! Eliminating whole food groups is unrealistic and unsustainable. The key is to reduce intake of foods that do not aid in reaching our goals. Never having a piece of cake ever again or bread or chocolate is not likely, but minimize those occasions is the goal. Find balance to live your life in a happy healthy way that allows you to also reach your goals.