I trust everyone has had a fantastic February so far?
So many times I see a lot of people making some costly mistakes on their weight loss journey and one of the most common is that I can eat what I like provided I workout 💪💪.
That is a big lie!! Weight loss will always come as a result of a combination of consistency in exercise and eating well (of course by this, I mean eating healthy and in the right proportion)
The thing with nutrition especially as regards weight loss, there’s a lot of misconsceptions.
You have people on one hand who think they can eat what they like and still lose weight, you also have people who Eat healthy food but in the wrong proportion and those who eat too much of calorie dense healthy food. A bit too confusing?
Let me break it down for you, in all this, balance is key. There is no “bad food” in weight loss but we have food that should be eaten in smaller quantities when trying to lose weight, for example, carbs, refined sugar and alcohol. I am not saying you can’t have a plate of rice, no, but what i am saying is that you can swap it for healthier options and reduce the quantity in which you take it.
There should also be a good mix of the kind of foods you’re taking so that you’re not eating all protein and no carbs or all veggies and no Staples etc.
However, portion control is the key factor in all this. Peanut butter is healthy yes, but a small spoon is already 100 calories and we know we eat at least three or four. Nuts are healthy but just a handful of nuts is over 100 calories as well and the list goes on and on.
Imagine if just because fruits are good for you, you eat an entire basket of fruits, an entire watermelon at a go, an entire bowl of grapes and a while bunch of bananas, you will likely find yourself at the end of the month with even more weight on the scale and snug clothes.
So this is where the age old advice of too much of everything is bad, comes into play. Too much of even healthy food can be bad for your weight loss and sabotage your efforts.
Here’s your guide ladies for eating to help or support your weight loss.
1) Eat the food in the right quantities. Don’t overload your plate with food saying it’s healthy and you can eat as much as you want because that’s more calories for you.
2) Portion your plate properly. A good rule of thumb is half veggies, 1/4 protein and 1/4 fiber/carbs. This means that on your plate you can have mixed vegetables occupy half of it, a small portion of rice, grilled fish and there you have it, a healthy, filling and rightly portioned plate.
3) Make healthy swaps. You like rice? No problem, swap the white one for cauliflower rice or brown rice. You can swap your spaghetti for zucchini or fried food for grilled options.
4) Eat within your calorie limit. For most people on their weight loss journey, the recommended caloric intake is between 1200 – 1500 calories, so while you’re preparing, measuring and eating your meals, try to eat within the optimal caloric allowance for your weightloss.
So ladies, remember that your nutrition during this time is just as important as your exercise.
Try to keep that in mind when you’re tempted to load up your plate full of vegetables because they are healthy.
The rule is,eat the right food, in the right quantity and at the right time.