Coach Talk: A Healthy Diet Works Together With Exercise

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Coach Talk: A Healthy Diet Works Together With Exercise

As we spend more time at home right now without access to the gym, following an exercise routine can be difficult. Even during this difficult time, our Fittest Loser contestants have an average of 3.6 pounds of weight loss per week. How are they doing this?
Of course, they exercise daily with the equipment they have at home according to the recommendations of our trainers, but the most important thing is that they follow our diet, which makes them eat specifically to lose weight.

Here are five tips that our Fittest Loser contestants are using to lose weight through this stay-at-home order.


1) Eat lean protein at every meal.


Protein is needed to build and repair muscles and connective tissues. For those who constantly train hard, this macronutrient is even more important in helping build lean metabolic tissue. The American College of Sports Medicine recommends 0.5 to 0.8 grams of protein per pound of body weight. Try to get your protein from lean sources such as poultry, fish, lean cuts of red meat, and beans.


2) Eat a diet rich in Omega 3 fatty acids.


The natural fats found in foods like walnuts, chia, salmon, flax, and avocado are full of healthy fats that are essential for optimal health. Eating healthy fats with each meal or snack will also help you feel more satiated by helping control blood sugar levels, making you less likely to have a sugary snack or drink due to a drop in blood sugar. .


3) Eat lots of colorful vegetables.


Vegetables are nature's perfect food; they are low in calories and high in nutrients. Less intake of vegetables generally leads to malnutrition and being overweight. When choosing vegetables, choose a rainbow of colors, as these different colors mean different nutrients. So the more color, the broader the spectrum of phytonutrients and benefits.




4) Avoid processed foods and those with artificial ingredients.


Foods like chips, cookies, bread, margarine, frozen foods, cereals, and ketchup are processed and contain sodium and artificial additives that increase calories. Some processed foods are fortified with added vitamins and minerals, but don't come close to the natural nutrients found in whole foods, like eggs or avocado.


5) Avoid eating after 7:30 p.m. if you try to lose weight


Although many people follow the "calorie / calorie" rule, eating too many calories late at night when you are less active can teach your body to store more energy instead of burning it. Concentrate on getting 65% to 70% of your calories by the time lunch is over, and divide the rest between snack and dinner.
Also, don't load up on starchy carbs like rice or potatoes at dinner and eat more vegetables instead, as mentioned above.
So don't underestimate the power of clean nutrition to maintain those results, even if your workouts seem limited right now.
For more tips on exercise and nutrition, visit PushFitnessTraining.com for links to our blog and social media resources.
• Joshua Steckler is the owner of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning, and nutrition. Contact him at PushFitnessTraining.com.

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