- Space your meals out 2 to 3 hours apart.
- Never skip a meal. Skipping meals is cheating, just like eating a dessert. A balanced blood sugar will help you to feel energized and provide weight maintenance and control.
- Use the 80/20 rule. 80% of the time, eat healthy, clean proteins, carbohydrates & fats. Limit processed and non-nutrient dense foods to 20% or less of the time. That means 7 meals a week you can eat anything. The other 28 meals, eat clean and good portions. 20% foods are sugar, fried food, bread, pasta, processed, canned, white flour and dairy.
- Drink 96oz to 1 gallon of water per day.
- Eat protein with EVERY meal.
- Limit carbohydrates. 0 to 30 grams maximum in a meal, unless it's after a workout.
- Eat healthy fats in small amounts. Olive oil, nuts, avocado, etc.
- Be active. Get your heart pumping; break a serious sweat! Minimum 30 minutes, five times a wk. Always protect your lean muscle by taking pre-workout supplements like Catalyst.
- Remove the foods that tempt from your home. When you go out to eat, don’t be afraid to ask the server not to bring bread or chips. Also ask them to steam your veggies or to grill your meat/fish and put dressing on the side. When attending events, like a sports game or amusement park that does not allow you to bring in food, you can say that you are allergic to most foods or on a special diet and they have to allow you to bring in your food.
Enjoy life and treat yourself every once in a while....you deserve it!