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It may sound counter-intuitive to eat more to lose more weight – but it's true!
The catch is what you eat.
If after reading this article's title, you go grab a double cheeseburger, fries and a shake and follow that with some ice cream, you may end up wondering why that diet is failing you in your effort to eat more and lose more.
The key is to watch what you eat, prepare your own meals and reduce your time eating out.
Follow these five simple rules and you'll be well on your way to eating more and losing more weight. Enjoy!
1. If it grows, then you should eat more of it
With today's fast-paced environment, we consume more processed foods than ever before.
Snack time usually consists of chips, sodas, pretzels and other non-naturally occurring foods.
In order to be able to eat more and lose more weight, you will need to consume more natural foods. Natural foods include fruits, veggies, and legumes.
When preparing your meals for the day, plan out your menu to include fruits, vegetables, peppers and more. And, at lunch or dinner time, be sure to eat the veggies first. You will be able to eat more of them, and due to their high water content, you will feel fuller much sooner than if you consume your meat or starch first.
This little tip will go a long way in helping you lose weight and maintain a healthy diet.
2. Protein is like magic for inspiring weight loss
People who consume protein for breakfast begin their day in the right way. Protein is essential to building muscle.
If you engage in a steady interval training workout plan, then incorporating more protein into your diet is a must for increased weight loss. By consuming protein with every snack or meal, you increase your chances for weight loss.
In fact, consuming 10-15 grams of protein can result in "protein synthesis bursts" that aid in muscle production. While other foods such as fruits and veggies are great for weight loss, nothing builds muscle like protein.
A great snack consisting of fruit and protein is one whole apple and 1 tablespoon of peanut butter.
It tastes great and is good for you.
3. Eat before and after a workout
This piece of advice gives me a burst of joy every time I think about it. I love to eat and I love to workout. It's a good thing, then, that I can eat before and after a workout and not feel guilty.
Again, burger, fries and a shake aren't on the pre or post workout menu.
Fruits, veggies and most importantly, protein (see a pattern here?) are what I go for after an intense bootcamp session. A hard-boiled egg, apple with peanut butter, handful of cherries and almonds ... all are great ways to refuel before and after a workout.
Grab your snack soon after your workout.
If you wait too long after your workout to eat, then your body will begin breaking down existing muscle to gain fuel. The result? Less muscle build up over time. So, get to snacking!
4. Breakfast -- Eat it!
If you skip breakfast, then you're asking your body to feed off of itself and steal energy and nutrients from your muscles. If you want to lose weight, that's a terrible way to start the day.
If you're not a heavy IHOP-type breakfast person, don't worry. There are many people who don't prefer a heavy breakfast. However, something light will suit you and get your day started right.
It doesn't take much to consume one hard-boiled egg, a few almonds and a fruit of your choice. Consuming more calories earlier in the day will keep you from overeating later at night and help in your quest to lose weight. As a rule of thumb, try to consume about 30-35% of your daily calories during the early portion of your day.
5. Salads for the soul
Everyone tends to hear the word salad and think one of two things: boring or healthy.
Salads don't have to be boring. Adding your favorite fruits, veggies, dark leafy lettuce options and light dressings can take any standard side salad to a tasty meal.
Remember, not all salads are healthy. You may notice restaurant salads that are topped with everything from fried chicken, ham, loads of ranch dressing, bleu cheese and more. Eating more of those type salads will not help you lose weight.
In fact, you're more likely to gain weight eating restaurant style salads. To ensure a low calorie salad option, stick to making your own blend and choose dressings that aren't cream based (i.e. vinaigrettes, Italian-style, etc).
Jaylin's Fitness Notes
When we teach our clients how to use our nutrition plan for fast fat loss, they are often surprised by how much food we recommend. That's why we do a private nutrition analysis for each of our clients were we explain how to make healthy food choices, how much to eat for your goals and how to plan ahead to make it all work.
You can get a private nutrition analysis for free when you try out our bootcamp for women outdoor fitness program. Sign up for a free week trial of our program right here in San Diego.
I'm happy to announce that my foot surgery recovery is coming along well. I am back to teaching bootcamp classes and doing my own workouts outdoors.
Zumba is one of the things I missed the most during my recovery, but last week I was able to start teaching Zumba dance classes again. It feels so good to be moving again! Come out and dance with me on Tuesdays and Thursdays at 5:30 pm.
Get more Zumba details HERE.
Jaylin Allen is a local fitness expert in San Diego, known for getting her clients in shape in record time through her popular "Boot Camps For Women" and "Zumba" classes. For more information about Jaylin, fitness, or her classes, be sure to check out Bootique Fitness or call (619) 602-8087.