So how to stay accountable for weight loss or just staying healthy? 

Staying on track with a diet plan is not always easy. 

Here are some tips from an experienced dieter and a previous international bikini fitness athlete.

Fast for 12 hours.

What happens after 12-hour fasting is our body goes into detoxification mode.

It takes at least 8 hours for your body to completely digest it´s a meal from the day and if you add another 4 hours without giving yourself food to digest it will have more time removing dead and dying cells from the body.

During this idle time, the body also stimulates the development and regeneration of new cells.

You could actually slow down on the aging process by doing this routine.

Aging occurs when we have more cells dying than are being produced.

 

Plan in advance.

This is crucial if you are going to succeed. Take a couple of minutes the night before and identify exactly what foods you are going to consume the following day.

Keeping a meals log will certainly help in future meal planning and make it easier.

Try to use Fit Day or My Fitness Pal they are free software, if you think it will help you.

Cook and Store.

You will rather want to make your own meals, that way, you know what you are having.

Fresh ingredients are essential. You can prepare some of your meals in advance and freeze them in slip-ups bags.

Get a Cooler.

if you are a traveler or work away from home. Constantly load your cooler with food and bring it everywhere you go. You can always keep oats with raisins, a fruit, protein powder, vegetable… Your meals in general. 

Purchase a food scale.

At first, it is difficult to recognize how much you are eating without a food scale. You will want to measure your food in order to learn approximately how much you are consuming.

We often underestimate portion sizes and calories we are consuming.

After using your scale for a few months you will most likely in the future be able to presume your portion size with more accuracy.

Drink lots of water.

It is essential to keep your body hydrated. It will assist you in rinsing out toxins and improve your performance in the gym as well as reducing your cravings. The typical less active adult ought to consume 2.- 2 ½ liters a day. An athlete should consume more at least 3- ½ liters. 

When eating out. 

I suggest you familiarize yourself with options of restaurants and their menus. Try to order something either high in Protein and Fat or high in Protein and Carbohydrates.


If you are a busy mom or dad, then here is my post about the first steps to clean eating.

Eat every few hours.

But remember to fast for at least 12 hours every day. Eating every few hours helps maintain energy and might save you from crushing down and jumping on something unhealthy snack.

Calories are energy. If we skip a meal during the day our blood sugar levels go down which can make us tired.

Therefore we eat in order to keep our blood sugar level in balance. It depends on what you eat what type of energy you will get.

If you eat something that spikes up your blood sugar very fast it is most likely it will crash down fast and soon after you have eaten, but those are simple carbohydrates which cause this, therefore I suggest you stay away from them.

Take a good essential fatty acid.

If your nutrition has a lot of variety and is rich in vegetables and fruits, there is no special need to take multivitamins but fatty acids are crucial for us, not only for our bodies but also for our brain.

I would also recommend calcium since the majority of women often tend to shed bone density quicker comparing to men. Vitamin D and omega 3 fatty fish oil are essential for all of us.

EFA´s ( omega 3 ingredient ) supports hormonal agent and wellness and reduces inflammation and they are good for our heart.

Make sure your omega oil is cold pressed. If you are not sure which one to choose to Contact me. 

Before bedtime

Try not to eat carbs 2 hours before bedtime you are going to sleep soon and your body does not need the extra energy.

Need the motivation to start your personal fitness program? Read this post on 5 helpful things to start your fitness program

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