Don’t diet to lose weight!

At HomeBodyFit, we’re proprietors of the food journal. People are often unaware of what (and how much) they’re eating and food journaling is a great way to change that! When we begin training, we give our clients the option of submitting a food journal after the first week. What we find is – like many of us – our clients eat subconsciously, taking snacks here and there without realizing their calorie intake or the (often negative) types of foods they are habitually consuming.

By submitting a food journal, we help our clients identify the habits that are often sabotaging their goals and create a new eating “guideline” that compliments their HomeBodyFit exercise regime. But rather than enforce a strict diet that involves calorie counting or food weighing (who has time for that?), we educate our clients on making better choices and feeding their bodies so that they never endure hunger. We provide guidelines that allow you some wiggle room (so that you’re never board) and allows you to relax when dining out or eating on the run.

We’re about gradual lifestyle change. We help build healthy habits, so that there is no dependence on a diet or schedule.  Food should never be synonymous with guilt. Instead, we provide healthy satisfying choices (for all times of day, e.g. before and after a workout) that fuel the body. Our number one rule: If you’re hungry…EAT!  And eat from a long list of clean, easy-to-prepare snacks that will energize you. But better yet, never let yourself get too hungry. Get into the habit of satisfying your body (we even mandate an evening snack that helps you burn more calories when sleeping).

Rule number two: Eat more protein. You’ve heard this one before. Protein intake helps you lose weight. How? It’s satisfying and it helps maintain the fat-burning muscle you’re working so hard to achieve with your workouts.  

So forget about the old ideas of restricting (or counting) calories to lose weight. Instead, find out the right balance for you and your fitness regime. We can show you how!

Ready to get on the right track?  Fill in our online questionnaire for a FREE HomeBodyFit consultation.

Eating lean doesn’t have to be complicated. But you do need to be smart about your choices. The following three rules are grounded in science…and they’re easy. You won’t even have to write them down.

Rule #1: Don’t deprive yourself. Eat to satisfy yourself.

Rule number #1: Don’t deprive yourself . Start your day with a satisfying breakfast like whole wheat pancakes with added peanut butter and fresh fruit.

This may seem simple, but there’s a reason you’re hungry…it’s because you’re hungry!

We are always telling our clients, “Don’t let yourself be hungry!” Why? Depriving your body slows down the metabolism and triggers the body to store fat. You’re doing more harm to your get-lean-goal by “dieting”. Also, when you’re feeling deprived, you’re more likly to reach for foods that are easy and less nutritious.

Instead, don’t deprive your body, keep yourself satisfied. You’ll have the energy and motivation to complete your workouts; and if they’re high-intensity sessions, you’ll burn more calories while at rest. 

Here is the formula:

3 +1 = Fat loss

Eat 3 meals a day—breakfast, lunch, and dinner…and eat large meals so that you’re satisfied. You shouldn’t be thinking about lunch an hour after breakfast. Try planning your meals ahead so that you’re not tempted to run to unhealthy fast food counters.

Enjoy 1 protein-rich snack. E.g. A protein shake made with Greek yogurt and bananas or frozen fruit. On workout days, add a scoop of your favourite protein powder and enjoy within 45 minutes following your session.

Rule 2: Eat more greens and eat them first!

Rule #2: Eat greens first

Proven: Eating more vegetables at a given meal equals less total calories you will eat. One way to do this is to eat vegetables first. Make or order a small salad to enjoy prior to your meal. Or eat all of the vegetables BEFORE anything else on your plate.

Rule #3: Water water everywhere.

Rule# 3: Cut out the sugary drinks and replace with water and unsweetened tea.

Cut out the sugar-sweetened drinks. They are the easiest obstacle to remove in your goal to get lean. Focus on drinking water and unsweetened tea. Try green tea which provides added fat-burning and cognitive-boosting benefits.

Your goal should be to drink half of your body weight in ounces of water (including tea) per day. For example, if you weigh 180 lbs, aim to consume 90 ounces of water and tea.

For more specific workout and meal plans, contact HomeBodyFit about our Online At-Home Training Programs