One of the biggest lessons I’ve learned over the course of my journey is that you can’t out train a bad diet. In my early twenties, I always tried to exercise more to compensate for my poor nutrition choices. It wasn’t until I focused on eating the right food where I started to see my body change. When I committed 30 days to my nutrition at the start of this year for my Whole30, I saw great results without adding more exercise or even changing my exercise routine.
As a health and fitness professional, both diet and exercise are important. But, if I were to put a percentage on both, nutrition is much more powerful. As many of us say, it’s 80% nutrition, 20% exercise. It’s true! Some people who just focus on their nutrition and put minimal effort into their exercise can see great results. If you find you’re putting a lot of effort into your workouts, but are not seeing your body change, it’s time to take a look at your daily nutrition.
Three Key Nutrition Habits To Focus on
2.) Eat at least 5 Servings of Fruits and Vegetables a Day
– this isn’t breaking news. We all know we need to eat more fruits and vegetables to live a healthy lifestyle but it’s certainly important if you’re seeking results. Most Americans eat more fruit than vegetables. When seeking weight loss, focus on eating more vegetables than fruit. I like a 4:1 ratio (for every four servings of vegetables, eat one serving of fruit). This equals out to probably one serving of fruit a day. Everyone is unique, so you can start there and add more if you need it.
How to do it? If you’re a visual person, look at a meal plan visual here.
Make a Switch. First, take a minute to think about what you’re eating for meals or snacks. If you notice you eat crackers, chips, granola bars or cookies on a regular basis, start to replace those items with a fruit or vegetable. When I first started changing my diet, I was eating a lot of crackers, granola bars, pasta, pizza, frozen dinners and bread. I slowly started replacing my snack foods with vegetables or fruit and for my meals, I replaced grains with more vegetables.
Pair a Vegetable with Every Meal You Eat. It’s easy to eat fruit on-the-go, but vegetables are a little bit more work. To help yourself eat more vegetables, buy conveniently already chopped vegetables from the store or commit a few time each day to chop. Of course it’s more expensive to buy already chopped vegetables from the store, but if that’s going to help you eat more vegetables, go for it! I also buy a lot of pre-washed bagged salad. It’s not that much more in money but it’s a time saver! Every meal, ask yourself what your vegetable choice will be. For breakfast, maybe you throw in spinach into a breakfast smoothie or make a frittata loaded with vegetables.
Protein helps you build and maintain your muscle mass, helps you stay full between meals and stabilizes your blood sugar. It plays a big role in seeking body change. So, how much protein should you eat a meal?
Focus on the size of your palm. This is a good start for the average person, but some people who are very active will need more. Start to read your labels to see how much protein is in the food you’re eating.
Protein Choices I buy every week at the grocery store
- Chicken breast (1-2 packages)
- Boneless chicken thighs
- Ground Turkey
- Ground Beef
- Ground Chicken
- Tuna fish
- Canned chicken
- Mahi Mahi or some type of white fish
- Breakfast Sausage Links
* I eat most meals from home and cook for two. This always gets us through the week!
3.) Water – at least 8 cups or half your body weight in ounces.
When I first started dating my now husband, he always teased me that I never drank any water. It’s true! I was always drinking diet pepsi, diet peach Snapple or Propel. Wow, have things changed! Not only does water keep your body hydrated but it plays a role in healthy skin, improves energy and of course, helps with weight loss.
Two things that helped me drink more water:
- Buy a nice water bottle and carry it everywhere you go. Every time you leave the house, be sure to grab your water bottle. I have two water bottles that I really enjoy, but when I first started trying to drink more water, I found having a water bottle with a straw really helped me.
- Add flavor when you are tired of plain water. Sometimes I get tired of plain water so I always have lemons or limes on hand to add a bit of flavor when I need it. There are many options you can use besides lemon or lime: berries, cucumber, mint, etc. Sparkling water is also a nice treat, but I always open one once I’ve already had my filtered water goal for the day (75 ounces).
If you feel like you are working hard in the gym, but aren’t seeing the results you want, it might be time to assess your diet. How many times a week are you eating out? How many desserts? Alcohol? All those factor into seeing the results you want. Most importantly, remember why you want the results you’re looking for. My biggest goal this year is to watch my sugar intake. I want to enjoy it when I want, but not let it get out of control with cravings. Sugar can be a slippery slope for me, but still a month after my Whole30, I feel good about my relationship and it’s helped me see better results.