I’m getting on a big fitness kick as of late, and I’m setting myself some goals.
Obviously, one of the goals is to trim off my 30% body fat. I intend to get below 10% body fat (I’m actually targeting 6%, wish me luck!)
Anyways, one needs a combination of a good diet, and a good workout plan to achieve such a goal.
I’ll write more later on the workout plan, but for now I want to address the diet.
They say it takes 3,500 burned calories to lose a pound of fat. And it takes a ton of work to burn 3,500 calories. Wouldn’t it just be easier to not ingest those calories to begin with?
YES! So first and foremost, cut back on the calorie intake. Bear in mind that The American Heart Association recommends that no woman falls below 1,200 calories a day and no man falls below 1,500 calories.
We want to eat foods that will make us feel full. Things that are high in carbohydrates, proteins and fats, and low in saturated fat and calories.
Let’s eat very lean proteins, like skinless chicken, turkey, egg whites, fish and whey protein powder. Small amounts of whole grains like wheat bread, brown rice and fortified cereal should also be included. Top it all off with low fat dairy such as cheese, yogurt and milk. Also eat fruits and vegetables as snacks.
Sodas, processed foods and fast foods are high in calories, sugar and fat, and are called “empty calories.” They introduce lots of calories into our system, but don’t make us feel full. Nor do they provide essential nutrients for our bodies. Cut out fried foods, fatty meats, fruit juices and white flour as well.
Quality AND Quantity
The goal is to eat 5 or 6 small meals a day. Eating often will increase your metabolism, and prevent you from over eating during the day. This also forces you to plan out your meals and snacks, rather than “grabbing something on the go,” which will undoubtedly be bad.