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Know that reaching your PROTEIN goal (at least + or - 5 gr) is your #1 priority! #2 is not exceeding daily calories, and #3 are your workouts. If you can stick with those key points, you'll be doing great!
Protein is a tough one for most. Here’s how I eat; hopefully it will help you.
I like to cook a bunch of meat on the weekends that will last me all week: grill chicken and cook extra lean hamburger or ground turkey, then use that all week with different meals. Once your protein source is ready and prepped, it makes it easier to plan meals around those meats.
What I like to do is switch off my main protein source every other week. For example, one week I might prep a lot of chicken and use it to base my meals around it for that week: like chicken wraps, chicken in a soup, chicken salad, chicken and roasted veggies, etc. Then the next week, I might use lean hamburger meat to base my meals around that week: tacos, hamburger and rice with salsa, or taco salads, etc.
I also like to snack on beef jerky, Dannon light and fit Greek yogurt, and fat-free cottage cheese. You’ll find when you get your protein where it should be, the carbs and fats fall in line a little more naturally. Keep it your focus and it will get easier!
Snacks: pumpkin seeds (high in protein), veggies, hard-boiled eggs, low fat string cheese and cottage cheese, rice cakes with Laughing Cow cheese, Quest chips, G2G bars, jerky, etc.
Make the time to meal plan and prep. Even pre-logging is a good idea so you know exactly what you’re going to eat and when.
For the first 3-4 weeks, I really encourage new clients to TOSS THE SCALE!
Everyone wants to lose more weight, when in reality, it's their body shape, tone, and composition that needs to change. Weight is irrelevant; the way your body LOOKS AND FEELS is where true change lies. Watch for non-scale progress: increased strength and energy, trimmer tummy, thinner face, and clothes fitting better.
Seriously, I discourage weight being your measure of progress. Rather than focusing on that number on the scale, stop analyzing it and just PUSH yourself. Do your very best and the results will come.
I think looking at the bigger picture of what health, feeling good, and looking good give me is mainly what keeps me motivated. And the behavior that goes into that becomes a habit or an addiction almost. The more I do, the more I want to do. Make sense? We just have to keep going until we get to that point; and that can take a long time sometimes. I guess the answer is persevere. Don't get hung up on the day to day - look at the ultimate change and lifestyle that comes from sticking with it!
Recognize what you are doing right and then celebrate it! You are making a difference in your life. Take it one day at a time and then be proud of it! Keep your head in the game by knowing that you are looking and feeling better. You are the one in control! Setting goals and working towards them is fulfilling!
My biggest advice is to get in your protein before you go, and then know that it's okay to just have a bite of things, take some on your plate, taste it, compliment who made it, and then discreetly toss it when you have the chance. No one cares and you feel in control. You ARE in control! It's a great feeling! Or if you feel like you need it, eat it and move on. No regrets. Just stay mindful and know sometimes less is best.
1 - Pack high protein snacks - beef jerky, protein bars, protein powders and those pre-made Premier Protein shakes.
2 - When you eat out, track the best you can by estimating portions and always choosing high protein, low carb and fat options. I usually try to go with a protein and veggie plate. Asking for nothing to be cooked with butters or oil, and all dressings on the side. Like grilled chicken salad, double the chicken.
3 - Just continue to be mindful. If you can't track perfectly, don't beat yourself, just do the best you can.
4 – Make sure you drink PLENTY of water! It’s hard to do when you’re traveling or away from home but is really important.
5 - Lastly HAVE FUN!! Counting macros is designed to simplify life and create healthy relationships with foods - NOT consume all your thoughts or take over your life.
Eating out can be a challenge, but it can also work well with your macros. Be wise when away from home; choose lean protein as the main portion. I typically go for a grilled chicken salad, double chicken and keep the dressing on the side. Try and stay away from fats or anything too high carb. If you have to have a treat, maybe have one bite and that’s it. Lastly, try to not call too much attention to yourself and just have fun! Tomorrow’s another day. And just do your best to log as well as you can; better to log and not be exact than to not log at all.
As for food at BBQs or events when you're not in control, try to focus on protein! Then go for small quantities or even just a bite of something. It's okay to not eat everything you put on your plate; it's okay to toss some food when out or eating things that aren't in your control. Also, don't make it a big deal and draw unnecessary attention to yourself. Mainly have fun and enjoy the social aspect of it all. I usually try to get most of my protein in before I go out if I don't know what's going to be served. Remember, a sample is better than the whole thing!
Nope, you're doing it right. Calories and macros will usually NOT match. So, it's basically a balance of both. I want you to always hit that PROTEIN macro - most important one! The other thing I want is for you to get as close as you can on carbs and fats (okay to be some under) WITHOUT exceeding calories. So - protein and calories are most important. It's okay to be some under on carbs and fats as long as you're not hungry. And sometimes after you get used to eating correctly, using macros as a guide, after that, you can focus mainly on reaching the protein number and then just not exceeding daily calories; carbs and fats can land where they may.
Weigh meat AFTER it’s cooked; veggies and rice typically before it’s cooked. Using a scale is the most accurate method to measure food. It can also be done by portion sizes.
Great question and good for you for cooking from scratch! Weigh the food in your recipe and log it in your tracking app. Most apps will allow you to create a recipe. Once created, figure out how many serving sizes are in the recipe you made. You can save that as your own recipe in your tracking app, and just enter your servings as you eat them.
1 - See if you can recognize your Triggers. What is it that sets you off? A person, feeling, time of day, thought, or what? Really pay attention to that, even recording it in your tracking sheet is helpful. Then, as soon as you feel it coming on - move! Change your situation. Go for a bike ride, play games with kids, call your gma, pull weeds, just anything that will get you away (I like outside) and focused on something or someone else.
2 - Another thing is to make sure you're eating all of your macros so you don't get hungry. One of the best tips too, is to over-fill on water. Seriously, 120 oz a day will help with not binging; so will sleep. Making sure you're balanced so your emotions and hormones are working right even help with binging.
Hope this helps! I challenge you to do it for 3 days straight - then celebrate. Then do it for a week straight - then celebrate! Taking it one day at a time and recognizing your success will help too.
On days you don’t workout, if you feel like you don’t need that many calories, you can decrease by like 25%; that usually comes from carbs. It’s really up to you.
Weekends aren't the easiest - you're right. But use the time to meal plan and prep for the rest of the week, INCLUDING weekends. If you do go out, choose lean protein and veggies. I usually go for a grilled chicken salad with extra chicken. Have healthy snacks on hand; things like pre-cut veggies and jerky.