- Exercising is not supposed to be a painful experience.
- Eliminate processed and packaged foods.
- Shop the perimeter of the grocery store.
A few items that I always buy organic are: peaches, carrots, grapes, bell peppers, strawberries, celery, spinach and lettuces, potatoes, and meat when on sale. I fully understand that going organic is much more expensive, however always look for sales, some stores have coupons (there is no shame in coupon clipping!), or try finding a local farmers market. Local farmers markets are a great way to support the local community and get the freshest produce possible.
- Learn to read nutrition labels.
- Meal Plan
- Stop mindlessly eating and set a time limit.
Don't get me wrong I love to snack, but I do it responsible. I workout early in the morning after breakfast so I burn off most of, if not all of my breakfast. I like to have a snack between breakfast and lunch after my workout that will hold me over until lunch. I like to have a protein bar between breakfast and lunch so I only buy seven protein bars, one for each day, that way there is no way for me to eat two or three a day. Snacks should be healthy and contain protein which helps keep you full longer. Unsalted almonds, fruit, veggies (no dip though!), a protein bar are just some ideas of healthy snacks that will satisfy your snack craving without ruining your diet. Also, restrict eating after a certain time. I know this is hard but it really will stop those midnight cravings that add a lot of extra calories to your diet. I do not allow myself to eat anything after 7pm, this helps prevent mindless eating and then I do not go to bed with a full stomach which makes me feel sick.
- SERVING SIZE
- Cut out the condiments!
- Frozen Food Frenzy
In the freezer section stay away from the frozen meals, frozen breadsticks, frozen pizzas, and foods of that nature. If you are feeling lazy and want a microwaveable meal look for something by Healthy Choice. Many of their meals are lower in calories and aren't carbohydrate based. Not all of their choices are truly healthy so be sure to read the nutrition label! Aside from frozen meals, try to stick to frozen fruits and vegetables and check to make sure they contain no added sugar. Stores often carry their own brands of frozen fruit and vegetables which are almost always cheaper than a name brand and often just as good.
- Keep a food log.
- Get enough sleep.
- EAT BREAKFAST
Eating a nutritious breakfast is super important too. Skip all the sugary breakfast cereals and try a greek yogurt parfait, eggs, a slice of toast with a tablespoon of peanut butter, or my personal favorite a protein smoothie.
- Prepare meals ahead of time for easy grab and go.
While it might seem that preparing meals ahead of time would take longer it really doesn't. Take twenty minutes out of your sunday night to prepare a weeks worth of healthy breakfasts that are healthy, easy, and quick that you can grab and head out the door.
- Drink a lot of water, then drink some more
- Fast food, cafeteria food, vending machines galore!
-order a salad with no dressing or a light dressing on the side
-get water instead of a soda
-refrain from ordering a burger, there's lots of calories and avoiding the temptation to pile on the condiments might be hard
-order fresh fruit or vegetables instead of a shake for dessert
-always check the meal schedule ahead of time so you can pick out the healthy meals and pack lunches on the days when all the choices are unhealthy
-don't grab a slice of pizza just because your friend grabbed one. Go for the healthy choice and if they make fun of you for it tell them you are taking charge of your health so you can have a healthier, happier life.
-do not grab the candy bar, chips, or pop!
-some vending machines offer trail mixes, dried fruits, granola bars, and pretzels. Go for those options and you won't have to feel guilty about it later
- College Eating