1. SKIP THE BREAD AND EAT SALAD INSTEAD
- Grains in bread make me feel bloated
- Added butter and oil on bread is added calories I don’t want
- Eating a salad will keep me busy, it’s filling, and gives me healthy micronutrients
- I don’t use creamy dressing, I use vinegar, lemon, or a little extra virgin olive oil and balsamic vinegar. I even like to add extra spices on my salads here and there.
2. STAY HYDRATED
- I get enough water throughout the day by keeping a reusable water bottle on me. I just drink when I feel thirsty or snacky. By meal time, I’m actually hungry for food and didn’t fill up on snacks and extra calories in between meals.
- If I don’t drink enough water before an intense gym session, I feel drained. I found that if I drink a glass or so of water 30 minutes to 15 minutes before my workouts, I feel way better – even if I haven’t eaten!
- I get about 60-80 oz of water a day. I used to drink way more and be stoked if my pee was clear but I realized when I was having issues with being cold all the time that I was washing my the electrolytes out!
3. MOCK-TAILS or STRAIGHT SPIRITS
- Instead of wine, beer, or a high calorie mixed cocktail, I either skip the alcohol altogether or drink top-shelf spirits with an ice cube to savor the craft – great social topic too 😉
- I always drink “Reposado” or “Anejo” Tequila with one or two ice cubes
- When I’m in a situation where I know I’ll have to drive, I feel much better about going the mock-tail route. My favorite Mock-Tail is plain club soda with a squeeze of lime.
4. PROTEIN & VEGGIES
- Rule of thumb for Protein is to shoot for 1 gram of protein per 1 pound of my goal body weight (during one meal, the serving of meat is about the size of 2 decks of cards).
- Then, I shoot for 75% of my plate to be vegetables (minimum)
- When I’m eating out, I avoid creams, oils, bread, breaded meat, fried stuff, and only go for steamed or grilled options. You’ll be amazed at not only your fat loss, but how much better you feel. Restaurants care about how the food tastes – not about your waistline.
5. FRUIT FOR DESERT
- When I prioritize protein and veggies on my plate as the first part of my meal, I really fill up and don’t crave sweets. If I still have a little sweet tooth after a meal, I’ll have fruit for dessert.
- Fructose digests easily, is used as energy, is filling, and has fiber, which I need
- I am notorious for eating dessert first. I’m usually on a consistent exercise routine – in which case, pretty hungry by meal time so I know I had better be sure I’m eating a healthy sweet if I want to stay on track. So I go for fruits like grapes, mango, or berries. 🦷 💪🏻