Use a weight management checklist for improving your nutrition strategy in achieving your bodyweight goals.
The weight management path can be quite a daunting experience for the novice who has come to the conclusion that it’s now time to do something about their health. Whether its gaining weight, lack of fitness, low strength levels or just wanting to feel better about themselves. For others, it could be wanting to look their best. Part of turning this around and getting the desired results is about having the right nutrition strategy. A great way to achieve these goals are to have a realistic weight management checklist. Once you understand the basics you will have better control and able to work towards your health goals.
A major contributor to overall health is the way you approach food intake. It’s that simple. When it comes to nutrition there are many ways to diet down to your ideal weight, eat for performance or an efficient energy release. The business of fitness and weight loss is built on the assumption that if you use their product, you will lose weight fast. Check out the variety of social media experts or any fitness magazine. Buy this, buy that and work your backside off. Anyone for my 12-week challenge? It doesn’t have to be that daunting. You just need a bit of direction, planning and commitment towards any long-term goals.
So, here’s my take on the whole issue of weigh management. I’m a full-time personal trainer and it’s the information I provide my clients with. Its basic and honest. Use this a weight management checklist to keep you consistent and make positive changes.
The essential making up a user-friendly weight management checklist.
Have a realistic goal. Too many times people with good intentions set the bar up too high. If you are looking at dropping the kilos there is no point in arbitrarily coming up with an unrealistic bodyweight number and wanting to drop the weight fast at any means. Be patient with yourself and do it the right way. Generally, the healthy way to dropping the weight is .5 to 1 kg per week. Its healthy and with consistency ensures the body is comfortable with its new set point. Rushing in, starving and dropping the weigh too quickly is recipe for disaster. So, get educated and have a plan.
Think and act healthy. That’s right you need to get you head around what you are doing and act accordingly. Set simple task like incorporating small (manageable) changes to your lifestyle. Over time these will be your new healthier habits. Act now and take control. For example, eat a little better and start to move little more. Just deciding to not eat highly processed food or reduce your takeaway is a good habit.
Get the nutrients while ensuring variety. It’s not that hard to get the required nutrients if you have a plan. This does not mean that you have to do it from day one. Small additions like having a salad with your dinner or lunch is a good start. The same goes with steaming vegetables, add them in slowly. Don’t forget to include in a piece of fruit or two every day. So, remember small changes over a long time will ensure consistency and create a habit. It all adds up to a sound nutritional plan without stressing too much and letting it overwhelm you.
Focus on these for reducing bodyweight
Eat whole and unprocessed foods. In this day and age, we are fortunate enough to have a variety of options and easy of selection when purchasing our groceries. Often, it’s all too simple to reach out for that quick 5-minute meal that has already been pre-prepared and saves time. However, this comes at price where the processed food options available are laced with chemical, additives and colouring for better appeal. Start off in the fruit and vegetable isles of the supermarket or better yet, get to know your local fruit shop. You won’t find a food label on fresh produce and won’t come out of a can or box.
Consume smaller regular meals Just take a common-sense approach and ensure that you are having breakfast, lunch and dinner. For the more active types include a snack for either the morning or afternoon cravings. This is where fruit and smaller meals are an advantage. For example, one piece of sushi is not a meal for an adult. However, it’s a better option for a late afternoon snack. Therefore, getting this right prevents you from getting home starving and out of control making poor food choices.
Add protein to every meal – Protein is a well-known element within the food groups that encourages satiety. It’s been shown that including protein in most meal sends the signals out in creating a filling effect. It doesn’t take you long to realise you don’t need to consume too much of it. Make it a priority in main meals and add a little during snacks if possible. No need for a container of protein supplement if you are regularly incorporating protein from real food. As a result, a supplement is not required when you’re eating well and getting in the right amount of protein.
Grow your knowledge and make the weight management checklist a habit.
In short, these items are to educate you on the simplicity of altering your food intake, encourage you to consume a greater variety in food, a little more protein or not miss any meals. It’s about taking small steps that you can incorporate into your lifestyle and build from there. For example, for those who don’t consume as much protein in their diet and overconsume carbohydrates. A small change in quantities can have a great impact. It will result in feeling satiated while not overdoing it with carbs. An obvious one is to eliminate all the professed food you consume with takeout and prepare more of your own meals. Remember, keep it basic, stay consistent and results will happen.
Therefore, putting it all together starts with the basic on becoming a leaner and healthier version of yourself.
Claudefit Personal training has been operating since 2007.
