WE need to change the way we think about eating. We eat so much of the time for the wrong reasons!
- I’m bored.
- I don’t have any reason not to.
- I’m already fat, so who cares.
- I want pleasure.
- It tastes so good.
- It is time to eat.
- It was there.
- I didn’t want to waste it.
- It was convenient.
- It sounded so good.
- It was the only thing I was hungry for.
All these reasons plague us and they are all the wrong reasons to eat. You need to be conscious about eating for the right purpose: Food is fuel for your body. We must provide each and every cell in our body with the nutrients they need to become healthy and stay healthy in order to have a great life! Working out is a vital part of becoming healthy and staying healthy. If it is your goal to become strong, lean and healthy, you must be aware of how to feed your body pre-work out and post workout.
Pre-workout eating:
You need to feed your body correctly so that you are not wasting the hour you spend at the gym. If you don’t eat correctly before your workout you will not be able to workout hard enough to get the results you deserve. I consider this meal very vital to anyone who truly wants to rebuild a struggling metabolism. Working out without the right fuel in your body is hard because:
- It is painful
- You will have no energy
- You will not be able to mentally focus
- You will have no physical or mental stamina
- You will feel sick
- You will be weak
- You will defeat your purpose of building muscle
Post workout eating:
If you don’t eat correctly, after your workout, there can be all kinds of consequences:
- You will not feel good.
- You will not have the energy and nutrients you need to repair your body.
- Your immune system will become depressed, ultimately causing illness.
- You will be lifeless for the rest of your daily activities.
- You will blame your workout for your lack of energy and possibly cause you to miss future workouts.
Eating for the right purpose is so vital to your success!
Buffmother! Diet Basics:
I have tried and failed on so many diets!! It seemed like the harder it tried the bigger the failure. That’s why I’ve decided to keep it simple. My diet now has been the BEST! I call the 5-4-3-2-1 diet… and it is simple!! Simple enough to work for a crazy busy Mother like me! It is flexible, satisfying and very effective. I believe I have found the diet keys to being buff 365 days a year, year after year (personally since 2003)!
Main key points: Protein, Water and Planning
The focus of my diet is simple. Eat enough protein and drink enough water and you will be successful. Oh yeah one last component- planning. I am talking about hunger planning. Don’t eat if you don’t have true hunger pains. The #1 problem with obesity today is that people are eating for every reason, except that they are truly hungry. Protein, Water and Hunger Planning. It is that simple!
How much Protein?
Eat your goal bodyweight in grams of protein daily. I want to weight 125; therefore I want to eat at least 125g of protein a day. Each gram of protein has 4 calories, so I should have at least 600 calories a day from protein. And remember that calories from protein require about 1 calorie per gram to digest, so the calories from protein are not created equal!
How much Water?
As much water as you can possibly drink. The more, the better. You will feel better and lose your fat faster if you have a lot of water. Your body is almost all water. The more muscle you have a nd the more protein you eat, the more water your body needs. In order to flush all the toxins out of your cells there must be a lot of water available. If you need an amount I would say 1 to 2 gallons a day.
How much Hunger Planning?
I only want you to eat when you have true hunger pains. This means you need to tune into your body and let it tell you when it truly needs to eat. There is no magic time limit between meals, however the average is 3 hours.
If you feel hunger pains, follow these three steps of hunger planning:
1. Drink an 8 oz. glass of water.
2. Wait 10 min. to see if those pains persist.
3. If so, simply eat. If not, wait until the pains return and then eat.
This way you will learn to tune into your physical needs for food vs. the mental need.
What else do I eat?
A healthy diet is the goal. Don’t ever embark on a diet that you can’t see doing the rest of your life. My philosophy is to constantly strive for improvement in regards to the balance, nutrition and portion size of my diet.
Carbohydrates
That is between 3-4 servings of carbs a day. Plenty for your energy and nutritional needs. Have a carb at breakfast, pre workout and post workout and then one more throughout the day.
A least 30% Fat
I know many of you think that you need to cut almost all the fat out of your diet to lose weight. I think that is a recipe for disaster! You need fat for satiety and sanity. If you have a meal with no fat, you will be hungry again within 2 hours. By adding a little more fat that meal will keep you satisfied for 3-4 hours. A little fat goes a long way! I eat cheese, salad dressings, olives, fatty hamburgers, brats, real pepperoni, rib eye steaks, ribs, etc., and I am leaner now than I was when I ate a diet with 15% fat. You just have to be in control and not over do the fat. Like tons of cheese, tons of butter, tons of salad dressing. Everything in Moderation! Lots and
Lots of Greens:
Green veggies or lower carb veggies have been a lifesaver for me. They are so low in calories that you can eat until you’re full! Not to mention how great these nutrient packed, earth grown treats make you feel. So eat your greens. At least 2 huge servings a day!
TREATS!!
Most of the time I allow myself a daily treat~ just enough to keep me sane!
Additional Tips:
- Water is considered any non-caffeinated, non-sugared drink.
- To speed up weight loss, cut out all treats and omit a serving of carbs.
- If you are really hungry, try adding more greens or protein to your diet.