So how can you tweak your diet to help you push through your plateau? The first thing I recommend is really pay attention to what you are eating...you might be surprised as to what you are taking in during your day. You need to pay attention to what is really in your foods, because although you think that Granola you have been eating is good for you...some granola can have tons of excess sugars, calories, and fat. So here are some things you really should pay attention to when shopping:
- Serving Size:
- Make sure you check out what the serving size is...just because its in a small bag, that doesn't mean its just one serving!
- Ex: 20oz Lipton Green Tea has 2.5 servings per container...so 1 bottle has 200 calories vs just the 80 it says per serving
- Calories:
- Verify the amount of calories, and compare them to the nutrients you are getting...is it worth the calories you are taking in with this item?
- What's in it?
- Look at the ingredient list on the label...the most prevalent ingredients will be listed first. So make sure these are items you want to take into your body, and try to have them be natural and whole ingredients. The fewer additives the better for you!
Here is a label I got off of www.health.gov to show how to look at your labels when shopping:
Now that you know what is in your food, make sure you are following the recommended serving size. Its important you don't just graze at your food throughout the day, instead before you start eating it make sure to pull out just your recommended serving. This is one area that we really can add on blind calories without realizing it, why sabotage your workouts before you even get in the gym?
So how do you make sure you aren't adding calories in when you don't expect it. Here are some tips that I use to help keep it under control:
1. Figure out what your calorie intake should be. To figure this out easily simply take your weight in pounds times 11 if your are not working out more then 2 hrs a week, or 12 if you do work out for more then 2 hrs a week. This would be your goal number. Make sure to strive for that each day, and remember too few calories can be just as bad on your diet as too many! Starvation will get you no where!!
2. Pre-pack your food! At the beginning of the week package your snacks and meals in individual serving size containers. Make it easy on your self so all you have to do is grab and go on busy days.
3. Aim for super foods in your diet. These are foods packed with nutrients that help you hit your daily recommended intake. Try to get eggs, yogurt, nuts, Kiwis, quinoa, broccoli, berries, sweet potatoes, beans, and salmon into your diet. These foods are packed with the things your body needs to run efficiently and thus burn that fat and calories effectively during your workouts!
4. Eat off of a plate and not out of a bag! By putting your food or snacks on a plate instead of eating out of the manufacturers package, you are able to visualize the amount you have eaten...thus not over eat!
5. This is my favorite tip....DRINK MORE WATER! Before diving into a snack because you are sooo hungry, drink 8 oz of water and wait 10 minutes. Chances are your 'hunger' is simply thirst that easily gets confused!
6. Write down what you eat throughout the day. You need to write down everything little and big you eat. You would be surprised what take in everyday. Plus you will find, if you have to write it down you may be less likely to eat it!
Try these tips and see if they can help you push yourself past your weight loss plateau!
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