Follow these rules and watch the kilos fall off.
Nutrition Tricks That Will Help You Lose Weight You don’t have to be a total nutrition nerd to know that some numbers are extra important when it comes to your health, weight, and overall wellbeing. Scale is overrated, but I do see my clients rock their goals with the help of some hard targets. Men and metricswork very well together.
A little challenge and competition never hurts,
right? In general, I am a fan of completely customizing your diet, but I’m going to let you in on a few secrets that can seriously benefit most men. Here are some numbers I’m challenging you to hit on a daily and weekly basis.
10 glasses of water per day Getting hydrated is one of the simplest and most effective things you can do for your energy, your mood, and your weight. I suggest at least 10 glasses a day, but if you want your custom quantity, take your weight in kilograms and divide by 30. That’s about how many ounces you should be drinking a day. (A 90-kilogram man shoul drink about 3 litres.).
7 hours of sleep per night
Sleep impacts your appetite. Your hunger hormones
surge after a sleep-deprived night, according to
Penn State research. If you feel like you’re doing
everything right, and scale is not budging, or you
get cravings in the late afternoon, I can almost
guarantee that focusing on your sleep habits for a
week will have an impact. At least 7 hours a night is
ideal, according to the National Sleep Foundation.
6 ounces protein, 3 times a day
While macro needs are different for everyone, in
general, eating a higher protein breakfast (eggs,
greek yogurt) and lunch (fish, chicken, turkey,
steak) is the best way to maintain energy and avoid
crashing late afternoon. Of course I am a fan of
having a solid protein serving at dinner, too.
3 hours between meals and snacks
When you eat is almost as important as what you
eat. So do your metabolism and your willpower
a favor and aim for 3 to 4 hours between meals
and snacks to prevent a blood sugar crash and
scavenging through the snack drawers.
2 solid vegetable servings per day
So often I see people fail in making real diet
changes because they focus on what they’re NOT
eating. Instead, I want you to focus on eating more
of certain things, specifically vegetables. That’s
at least 2 cups, 2 times a day of vegetables raw,
steamed, sautéed, roasted, grilled, or in soup or
salad.
5 workouts per week
You can’t out-train a crappy diet, but exercise
is extremely important for both your body and
your brain. The specifics depend on where you’re
starting from, but aim to get moving 5 times a
week. I suggest at least 2 to 3 cardio workouts
and 2 to 3 strength training workouts per week,
depending on your goals.
4 fish meals per week
Omega-3s may be good for your body fat
percentage, according to Gettysburg College
research. So you want to get in omega 3’s in as
much as possible; I suggest at least 4 servings a
week.
1 good fat per meal
Fat is where it’s at for weight loss, fullness, and
for your skin, hair and nails (hey, I can attest that
girls do look at these things). So, no fat-free or
skim products. Aim for 1 good fat like nuts, seeds,
avocado, olive oil, etc., per meal.
0 artificial sweeteners + soft drinks (diet or otherwise)
Enough said! One trick I use when I find myself
wanting to add sweetener to coffee, Greek
yogurt, or smoothies: Add a pinch of cinnamon
instead.
