Make those 7 easy fixes to your daily nutrition as your first step to successful weight loss and a healthier lifestyle. Those easy fixes are baby steps to a healthier diet. Start by building a strong base and then you can focus on the little things. These 7 easy fixes will make you feel much better and will build that strong base you need to lead a strong healthier lifestyle. Use those steps as general guidelines in your life rather than temporary diets. A habit starts by repeating an action several times.
1) Wake up, drink up:
Drink 2 cups of water in the morning as soon as you wake up before you eat
breakfast and while you are preparing for work. Water will boost your
metabolism and give your body a good start. Have breakfast 30 minutes after
your drink!
Take it up a notch: add
lemon to your water.
2) Protein will boost
your metabolism: Add a protein source to every meal and snack. This can
include: eggs, lean meats, chicken, fish, nuts, beans, natural peanut/almond
butter, whey protein
3) Make your own healthy
spaghetti sauce: Add 2-3 Tbsp of 100% tomato paste to 1-2 Tbsp water. Mix
in spices. Serve with your spaghetti.
Take it up a notch:
Go for healthier spices/herbs like paprika, garlic powder, turmeric, basal,
cilantro. Use whole-wheat pasta!
4) Eat more good fats: Ironically,
eating more fats will help you burn fats. Go for good fats though, the liver
uses them to boost its metabolic function and burn body fat. Your brain and
muscles also need good fats to develop and function well. Choose sources such as: olive oil,
fatty fish (salmon, sardines, herring), avocado, nuts & seeds.
Take it up a notch: If
you have eliminated all sources of bad fats and exclusively eat the good fats
listed above then introduce 100% pure virgin coconut oil to your daily diet (1
Tbsp a day). Coconut oil helps our liver function and aids in fat loss, however
it is also a high source of saturated fats. We only need little saturated fats
and most of us get plenty in our diets through bad fats. Therefore only use
coconut oil when your saturated fat intake is low from bad fat sources such as
fatty meat, vegetable oil, fried foods, junk food etc. If you are unsure what I
am talking about then disregard the coconut oil!
5) Take a vitamin D
supplement or enjoy the sun:
Take a vitamin D supplement (1000 I.U per day) during the winter in countries
like Canada or enjoy 15-30 minutes in the sun per day in countries like Egypt.
Vitamin D can be made by our bodies through the sun or can be supplemented in
our diet through some fish and supplements. Vitamin D has numerous benefits for
the body.
Beware: 1 cup of
fortified milk will only provide you with 10% of your daily needs of vitamin D.
Drinking 10 cups of milk a day is not recommended or realistic! Use a
supplement.
6) Control those
servings: Divide your plate into one ½ and 2 quarters. 1 quarter should be
whole grains, 1 quarter should be a lean protein and ½ should be vegetables.
When you serve your lunch or supper, put the remaining food in the fridge, this
will stop you from going for seconds.
7) Wait for it….: Finish
your meals and promise yourself you will wait 30 minutes before thinking of
going for seconds. Wait 30 minutes. How do you feel now? It takes 30 minutes
for our stomach to signal our brain that it is full. So give it some time and
see if you are still hungry or not.
Love it, or use fitness and nutrition to change it!
Mohamed
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