Most of the people I have worked with don’t eat enough! YES, you have to eat to lose weight if that is your desired outcome. You can obtain results while still eating the foods you love. It is finding the right balance and what your body works well with.

My goal is to show you that a balanced diet of carbohydrates, lean protein, and healthy fats works! No more starving yourself, no more fad diets, no more diet pills, no more slimming teas, no more wraps, or anything else that might be out on the market these days!

Just good old-fashioned FOOD and strength training (if you are looking to build muscle and burn fat)

What is a healthy diet?

There are numerous supplements and shakes to help you lose weight. Depending on which products you choose you can make huge changes but they are not always sustainable once you stop using them.  The reason these items are successful is that you are putting yourself in a caloric deficit. In order to lose weight you have to have a deficit of calories in and energy out.

But without proper knowledge of how our bodies work, even with the best intentions, we can end up spinning our wheels. I believe that proper nutrition comes from knowledge. 

Now, most people think “healthy” means boring or bland tasting, but that is just not true.

This is not as complicated as you may think. What works for you and your goals depends on understanding how our bodies work and what nutrition really is.

Protein- The main nutrient that helps us repair and grow our muscles. When we work out, we are making microscopic tears in our muscles. Protein is what allows us to help repair those tears and bring us back stronger than before.

Carbohydrates- This is our body’s main source of energy. Yes, we do need carbs. The goal is to eat the right kinds. There are two basic kinds of carbohydrates (carbs); simple and complex.

Simple carbs are basic white-grain foods, like rice, bread, sugar, etc. These give us a quick boost of energy but fade quickly. Also, our bodies can only process so much at one time and the extra is what turns into fat.

Complex carbs, however, release energy into our bodies slowly and fuel us for longer. Complex carbs are much easier on our digestive system.

Fats- First off, not all fats are created equal. It has been a long-time misconception that fats are bad for you. This is just not true. There are good fats and bad fats.

Bad fats like trans fat, or saturated fats are extremely harmful to our bodies. Not only does it raise your bad cholesterol, but it is linked to heart disease, stroke, and many other chronic conditions.

While good fats like Monounsaturated Fats and Polyunsaturated Fats are good for us. Good fats can improve your mood, give you sustained energy, and help you lose weight.

What are the benefits of understanding your nutritional needs?

Learning what and how much to eat is the first step. What are your goals? Your goals will determine what and how much you eat.  Even the most healthy foods can hurt us if we overeat them.

When we eat toward out goals we experience many benefits

  • Better sleep
  • Improved mood
  • More productivity
  • Energy all-day
  • Reduce Stress
  • Weight regulation
  • Live longer

Proper Nutrition When Working Out

When we work out our muscles are using the sugar in our bodies to fuel our exercise. Without proper nutrition, our bodies will suffer. My goal throughout the day is to constantly have the nutrition I need to fuel my body.

  • Ever start a workout feeling hungry?
  • Have a lack of energy throughout the day?
  • Feel drained in the middle of the day?
  • Struggle with digestion?

This is because you are not eating properly. We need to fuel our bodies to have the energy to live and get our metabolism to burn off that fat.  

One of the first things I noticed when I started pairing my healthy eating with my workout was an immediate change in my overall mood and energy. I felt great. This, in turn, made me want to do it more. This made my self-esteem go up, which helped me in all aspects of my life.

Do not forget water

An area of nutrition that many people forget about is, drinking water. This may be the most vital part of your diet. Water does so much for our bodies that most of us don’t realize how important it is to stay hydrated.

Benefits of drinking water

  • Regulates body temperature
  • Protects joints
  • Helps filter out waste from our bodies
  • Maximizes fitness performance
  • Helps lose weight
  • Improves circulation
  • Improves mood
  • Most importantly- prevents dehydration.

How much water should you drink?

I suggest starting with the old 8×8 rule. 8 glasses of 8 ounces.

For those who work out, I would suggest consuming 1/2 your body weight in ounces.

Staying hydrated helps keep our bodies running like the machines we need them to be. It also gives us the added benefit of fighting off hunger.

*Nutrition Tip- Snacking is the killer of a healthy balanced diet.

The Next Step

As your coach, part of what I do is teach, encourage, and motivate you.

A goal without a plan is just a wish.

The most important thing to do right now is to start.