When falling off the fitness wagon, it’s amazing how many food habits have been broken. Typically all the habits weren’t broken again in one day so you may be under the assumption that your diet is still going ok, why am I actually gaining weight? Because it’s out of control again, but you didn’t notice.
So I have some very basic steps outlined to help you get that diet in check. These are ways to get it started and after a couple of weeks you need to move on to much more detail.
1. Include protein in every meal and snack. EVERY MEAL. That means breakfast and no I don’t mean you should start eating bacon lol Breakfast burrito using a small tortilla and a piece of fruit is perfect.
2. Get that water back in. This one is a big one that sneaks up on you. Life gets busy, you aren’t getting enough sleep so you reach for the caffeine. Instead of drinking water you are not drinking pop, coffee, sugary teas or energy drinks. As you become more dehydrated you get more tired and the cycle just keeps getting worse. Get your water back in. Read more about water.
3. Eat 4-5 times a day. You really need to eat something small and more often. Get that metabolism back into action and keep it working regularly. Average of 1200 calories a day spread over the day.
4. You HAVE TO EAT BREAKFAST! I promise you won’t lose weight if you don’t eat a good breakfast. Imagine it this way. You eat dinner at 7pm and in bed by 9 or 10. You get up early to get the day running, grab your coffee if your lucky and everyone runs out the door. You finally take a lunch at 11am right? Possibly not even then because you’ve told your body to ignore your hunger pains so you don’t even notice them anymore. Even if you do eat at 11am for lunch you have gone 16 hours total without eating. You have told your body to go into a fast and it is now preparing to have no nutrition. This means that it will store as much fat as possible in order to preserve itself. This also happens if you don’t eat enough calories, but that goes into more detail so we’ll ignore that for later.
Four is enough and the last one was a big one to process. Think before you eat and make the healthier choice.