Fact: You can’t out train bad nutrition.
This is no secret – most people know this going into their “fitness journey” – but they still don’t apply the practice of cleaning up their nutrition.
Why is this?
It could be for a lot of reasons, some of the most common I’ve heard from clients and friends being:
- They don’t know what or how much to eat.
- It’s not convenient.
- They can’t give up something like candy/soda
- They THINK they are eating “healthy” (but they’re not).
Here are some of my TOP TIPS to getting your nutrition on track:
- Read nutrition labels. This is the ONE thing that made the biggest difference in my diet – look at the label: fats, carbs, protein, calories per serving, and ESPECIALLY serving size. Also read the ingredients list; if high fructose corn syrup or sugar are in the first three to five ingredients, it’s probably not your best option.
- Find Healthier Options. Sparkling water instead of soda, fruit instead of candy, veggies and hummus instead of chips and dip, greek yogurt instead of ice cream. OR you can make your own meals. Cooking at home will not only save you money, but it will help you clean up your diet. Plus it tastes better, also a fact.
- Be Honest With Yourself. Calories (especially from carbs in “snacky” type foods) can add up FAST! Much faster than you probably account for. If you’ve been following a training and nutrition plan, and you aren’t seeing the results you want – reevaluate and be honest. Did you track the extra handful of cereal? Or crackers? Did you weigh or measure your peanut butter or oatmeal? Don’t cheat yourself.
- Make sure you’re eating enough. Contrary to popular belief, eating a low amount of calories over a long period of time can actually be detrimental to your results as your metabolism slows down. You can do this by tracking your macros with an app like MyFitnessPal.
- Don’t completely eliminate your favorite foods – you’ll [most likely] end up binging. You don’t have to wait for “cheat meals/days” (I don’t suggest using cheat meals in general), but you do need to eat these favorites in moderation. Instead of a whole pizza, eat two slices – pizza will always be here. Instead of a whole batch of cookies, have one.
- Understand your macro intake (even if you’re not tracking). Most of your meals and snacks should contain SOME kind of protein to help keep you full longer. Carbs should be utilized when you need energy, and fats should be spread evenly throughout the day. Overall, Carbs and protein should be 30-50% of your diet, fats should be 20-30% (unless you’re doing Keto). Even if you think you’re consistently choosing healthier options, it’s important to understand too much of a good thing can still be a bad thing (you can still overeat on chicken and veggies).
- Don’t Believe The Packaging Claims. Sugar-free products are generally filled with sweeteners. Fat-free products generally have and access amount of sugar. Another example: Nuts (peanuts, almonds, cashews) are NOT a good source of protein (though packaging always claims they are). Nuts are a good source of healthy fats. And they add up FAST. Going back to the first tip, read the nutrition label.