As a personal trainer, nutrition and yoga teacher I almost everyday get the question: I need to lose a few pounds, how do I do it?
Now I am gonna, once and for all, answer that question for you! :)
I do not believe in miracle diets or starving our bodies. I believe in a healthy lifestyle where we keep a consistent level of training and food intake. It is about finding what works for you!
There are two topics we need to focus on, eating and motion.
Eat: (See below for recipes)
We need to equal our calorie intake to our calorie burn during a day.
When we get a consistent intake of food the body will burn all during the day and will use the energy instead of saving it as fat.
So eat at least 5 times a day. A steady breakfast in the morning, snack a few hours before lunch, lunch, snack in the afternoon, dinner, snack at night.
This will keep your metabolism going all day. Try to avoid too much carbs in the evening, as we are not going to use as many as we do during the day.
Make sure you eat alot of protein all during the day.
Motion:
Generally we need to move more. For many people the time is an issue when it comes to training. There is so much to do, picking up kids, going shopping, cleaning, work, and the list goes on.
Remember, training will make you last longer and have more energy to do all of the things you do.
Try to take the bike to work, don't always take the shortest way to school, take the stairs instead of the elevator and take a break during the day and to some push ups or crunches.
On top of this try to fit in 4 workout sessions a week. This could be walks, jogging, aerobic class, gym training or other activity.
The important this is to start moving more!
Of course all of this is very individual so I recommend to take contact with a personal trainer that many of my celebrities like Nicole Scherzinger and Kim Kardashian does. Try a session and get some tips of what you need.
Tips for a day on the run:
Breakfast: Oatmeal with bananas and cinnamon.
Snack: Low sweetened yoghurt with almonds.
Lunch: Grilled chicken breast with apple and bulgur salad. (Mixed salad with slices of apples, boiled bulgur, spring onions, kidney beans and top of with a little bit of balsam vinaigrette)
Snack: Cottage cheese with blueberries. (Also yummy with blueberry juice, yes believe me, its yummie!)
Dinner: Grilled salmon with shrimp sauce and feta sallad. (Just mix sour cream with red onion, salt, pepper and shrimps)
Snack: Cashew nuts
More food and training to the people!
3 comments:
but what if my question is, how do i gain a couple pounds? maybe i cud tell u a lil bit about myself, i LOVE food! it seems my metabolism is high, i've always been pretty slim/skinny...my husband, wud love it if i had more curves, and me too honestly, so i'm trying to eat more, cuz when i'm home alone i dont eat that much...but sometimes i have no idea what i need to do to gain 7 pounds and keep it on...but still keep...'toned'. i don't want to over eat, or eat the wrong kind of fat eg. sugary, processed, foods... any words of wisdom?
I know gaining weight can be as hard as losing weight for some people.
The best way to stay healthy is to just eat regularly and healthy. Work out and make sure to eat before and after you workout. Eat your proetins, carbs and fats 4-5 times a day and you should be fine. You do not need to eat unhealthy to gain weight.
Many of us need to think about what to eat to not gain weght, you are going to have to think about what you eat, how you eat and when you eat to not lose weight. Also, once again, eat when you are hungry, that's a good way to remind yourself!
J
thanks so much!!! :) i really really appreciate this advice! i am going to do it! i know one problem is, i don't always eat when i'm hungry, and i don't always know how to eat either. but i am learning from all these inspirational blogs! thanks again.
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