Small Steps, Healthy Habits for Life – Part 4
Small Steps, Healthy Habits for Life – Part 4
| July 25 2016

Have you ever been in the position where you’ve been really careful about your nutrition, and thought you were doing well, but just not really seeing the results? It can make you want to give up right?! Well hang in there & read on…

We’ve covered drinking plenty of water, consuming mostly unprocessed foods, and incorporating an effective composition of macros for EVERY meal (50% fruit/vege; 25% protein; 25% starchy carbs; + a small amount of fat for taste/texture). If you’ve got this sorted, you’re most of the way there. Now, let’s take your results to the next level.

1. Portion sizes

If you want to lose weight (& ultimately fat) cut back your portion sizes. Quality, not quantity is the key. You could start by measuring your starchy carbs & protein portions using the palm of your hand, and raw fruit &vege in a cup. If it helps, try using smaller plates & bowls. Start with less and don’t go back for second helpings… give your body time to digest the food you’ve just consumed. You can always increase the portion sizes a little during your next meal if the previous one hasn’t sustain you.

2. Timing

fuelling your body at the right time can make a big difference to your energy levels, and how you digest and replenish the body. Aim to eat every 3 – 3.5 hours during the day. You should be feeling hungry by about the 3 hour mark. Schedule your meals approx. 1.5 – 2 hours before training (to properly fuel the body) and within 30 – 60 minutes after training (to properly replenish the body).

Give it a go! What have you got to lose?

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