Well it's 18 days into 2017 and now we can begin to focus on new and healthy habits. What will be your fitness plans for this year? In my experience, any action that you want too begin has to be on the spot. Talk of a specific days and time in the future is putting change off and will only result in you doing nothing. In order to make change it's best to begin immediately.
For example you want to begin exercising and eating right. Doing both sounds easy but they have their individual subcategories that make it a challenge to figure out what is the best course of action and then how too stay the course. Some of these challenges consist of....
- What to eat.
- When to eat.
- Time to exercise.
- Where to exercise.
- Do I have time for any of this?
First let's start with food:
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| Example of food plan. |
Here is an outline that can give you some ideas on proper food choices:
Always eat Breakfast, Lunch, Dinner
Make sure your food choices consist of:
- Fluids: As close to water as possible. 6-8 8 oz glasses per day. or 1/2 your body weight in fluid oz.
- Carbohydrates: All complex. Whole-wheat is not Whole grains. Whole foods= full energy.
- Protein: land and sea based. Palm size servings
- Fats: A serving of oil is 1 tbsp. or a pat of butter. In this order of usage ( Olive, Canola, Butter )
The key to changing your weight is to find foods that you like in the "food choices" and a create a variety of foods per group that can help you make wise decisions.
If you snack between meals: Snack on fruits, dried fruit and nuts, protein bars, No processed snacks in packages!
- 3 - 5 portion controlled meals a day eaten every 2.5 - 3 hours.
First create a chart and find out what foods you like per food choice group. Then from there choose the healthiest foods and eat as many of them as you can.
Hope this helps
Next Level
A.Pigott DC
