We all know it…nutrition is the HARDEST part to any fitness program. You can totally crush it with your workouts for 30-60 minutes…heck, even 2 hours…but if your nutrition isn’t on-point, you risk extremely slow progress. I know this to be true from experience and I’ve finally found a meal plan that works for me! This is what I need in a meal plan:
- I need to feel full
- I need simple meals
- I need to eat often (to avoid splurging later on)
- I need to be able to satisfy my sweet tooth
…that’s not too much to ask, is it?! 😉
If you’re searching for something similar, you need to SAVE this meal plan and give it a try! I love how I never feel like I am hungry or craving something that I “can’t” have while following this plan. You’ll also find that everything listed here is SUPER easy to prepare before hand! Read below for tips on how to stick to this plan & battle cravings.
My 10 Tips on How to Stay Focused & Battle Cravings:
- Stay hydrated – drink at least 1/2 your body weight in ounces of water daily. If you weigh 150 pounds, aim for 75 ounces of water each day. This will help you stay full, naturally detox your body, keep your energy levels up and so much more.
- Exercise – Choose an activity and commit to doing that for at least 10 minutes. This will distract you and also get your heart rate up!
- Hunger or Craving? – Think about if you are truly hungry or if this is a craving. If it is a craving, you will likely want to eat only that one type of food. If you are truly hungry, you will likely accept any healthy food presented to you. If you conclude that it is a craving, move on to tip #4.
- Take 5 – Take 5 minutes and focus on your breath. Inhale slowly, exhale slowly. Allow yourself to think if you are truly hungry or if you are feeling a different emotion, like boredom or loneliness. It takes about 5 minutes for a craving to pass. If you are still craving something after those 5 minutes, enjoy a small bit of whatever it was you were craving with a glass of water.
- Reach for protein – Hunger strikes. Step 1: go for protein. Protein helps to control blood sugar patterns and can help prevent food cravings. Skinless chicken or turkey, fish, eggs, or low-fat cheese are all great options.
- Pick your pleasure – AKA: distract yourself. Read a book or magazine, go for a walk, paint your nails, clean your house, call a friend, etc.
- Choose quality over quantity – did you know that having one square of dark chocolate is better than having 15 squares of fat-free, sugar-free, calorie-free chocolate? Your body actually doesn’t process those ingredients as food so you may never feel full from eating all of those chemicals called “chocolate”. When you are eating whole foods with nutritious ingredients, you can actually eat less and feel just as satisfied.
- Eat regularly – If you’re the type that “does really well all day, then splurge after dinner”… (You don’t know how many times I hear that from my clients!) make sure you are eating enough! LESS FOOD DOES NOT = MORE RESULTS. First of all, your body needs food as fuel to work optimally (give you energy, burn fat, build lean muscle). Second of all, eating too few calories in a day can have just as much damage as eating too many calories. Calculate the number of calories you should eat (here is a good website to check) and try to stick to that number by eating throughout the day – not all in 1 to 2 sittings.
- Moderation – I always like to say: “Most things in moderation”. If you’ve been craving something for days, chances are is that your body needs something that it can provide you. That, OR you just can’t get over thinking about that treat. I say, indulge! It’s totally fine to indulge every now and then in small portions. One glass of wine on a Friday night won’t totally derail you from your progress. However, one glass of wine every single night of the week may slow your progress down a bit.
- Drink Shakeology – Shakeology is a superfood shake proven to help with digestion, curb cravings, and increase energy. I’ve been drinking it daily for 2 years and stand by all of those facts. My hair, skin and nails are also super healthy from all of the vitamins! If you’d like a sample, email me at: firstname.lastname@example.org 🙂