Put Off Treats Until You Have Eaten Your Necessary Nutrients For The Day
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Plan you menus. How many calories, protein, carbohydrates, and fats do you need for each day? Then promise yourself you will not eat a treat/cheat off of your plan until and unless you have eaten all the nutrients for that day. Just as you need fuel to drive your car, feed yourself healthy foods before you choose any extra calories. Remember, in some cases WATER can quench both thirst AND hunger. Congratulate yourself for each day you eat on plan!
Multivitamins can be useful in your nutrition goals, but do not count them as "food." Eat from the rainbow - a variety of foods and colors will increase the nutrients you get, and this can improve your health! Get what you need each day before any splurges. It's a way of honoring your temple.
Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click Report Inappropriate Secret and our staff will review it.
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I dont have a set day for having a treat, I wait until my weight hasnt budged a bit in more than a few days and I know I need a treat day. Not only do I see the weight i was struggling to shift disapear plus some within the few days after a treat day but treat days also make me feel yuck and remind me why I eat healthy every other day. Im averaging 1 treat day out of 10-14 healthy days. It feels good to finally know what my body wants/needs :-)
Treat your strength/weight training and the following recovery day as ONE WHOLE UNIT. The act of lifting weights is the challenge, the body's response is actually when progress is made and the muscles get stronger. If you overtrain, you actually can cause damage. So ST, feed your body the proper nutrients (including protein) within the hour afterward, and get enough rest in order to reach your full potential. Sleep is necessary!
You can alternate upper and lower body and core exercises in order to work some muscle group daily, just give that muscle group a recovery day and focus on another muscle group. Example: Monday-lower body, Tues-upper body, Wed-LB & core, Thurs-UB, Fri-core, Sat-LB, Sun- rest/day off.
Use the USDA Nutrient Database for Standard Reference.... it's what the industry uses for "official" nutrition info and you can have it report the nutrition for the EXACT serving size you're using (the default is to report in a 100g basis.)
Google search for "USDA Nutrient Database" (not sure if they let you put links in here)
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