10+1 useful tips and surprising facts to get in shape
1. Don’t starve yourself
You can even eat late in the evening, especially if you did some exercise before. What you eat is far more important than how much you eat. You can have vegetables like cucumber, leafy greens, or cruciferous vegetables as much as you want and of course some clean protein won’t hurt you either.
2. Eat mainly protein-rich meals
Start your day with a healthy, natural protein smoothie, which contains plenty of fluids (e.g.: water, and/or rice milk). This in itself can result spectacular progress, especially if you hadn’t tried it yet and your breakfast now contains mainly empty carbs (e.g.: sweet pastries) or a latte with sugar.
3. Try to avoid white carbs (flour, bakery products, sugar).
Eat your carbs mainly from veggies. Don't be afraid to include some high fat foods in your diet for better health either. There are good fats like coconut oil, flaxseed oil, olive oil, fish oil. Lower carbohydrate intake due to a strict diet can be well compensated for consuming good fats. The higher the fat intake the less likely you will be hungry later.
4. Stop counting calories
200 calories of broccoli or 200 calories of chocolate is not the same thing. Your body reacts differently to them due to different hormonal effects, so it doesn’t use them the same way.
5. Stop weighing yourself on a daily basis
Your actual weight has nothing to do with how much fat you’re losing or gaining. You can be toned and muscular when you weigh 85 kilos, and completely out of shape when you’re 80 kilos. Muscle has a much greater density than fat, meaning it takes up less volume than an equal mass of fat. So ditch the scale, and get a mirror, because it’s much more reliable.
6. Have protein with every meal
Lean meat, fish, egg, protein-rich vegetables, oily nuts are all great sources of protein. The protein reduces the absorption rate of bad carbohydrates (meaning they are less fattening), requires extra energy to digest (you can burn more calories) and protein intake will also protect muscle mass. That’s why you should base your diet on protein.
7. Everyone needs protein every day
Not only athletes or body builders have to pay attention to their protein intake. Whether you’re doing weight training, run, swim or bike, you’re body probably needs extra protein. If you also use protein powder, because it’s quick and easy to make, always chose a natural type, with no additives in it. The natural protein power doesn’t contain any steroids or hazardous substances, you don’t have to be afraid of it.
Quality protein powder is as much safe to consume as any other food you otherwise eat, especially if you buy one with no chemicals, artificial sweeteners or additives in it.
8. Sweeteners are better choices than sugar, but you should try to avoid them anyways
Artificial sweeteners basically trick your body into thinking that it's going to receive sugar (it’s a hormonal reaction), but when the sugar doesn't come, your body continues to signal that it needs more, which can result in carb cravings. If you have sweet tooth, try avoiding sweets completely and the cravings might disappear in a few days.
9. Stop drinking calories
High-calorie soft drinks are bad for you. So as the juices even if they are made from 100% fruit, because they are high in fructose, which leads to weight gain as well. That’s why you should eat less fruit too, especially in the evening, because eating fruit is healthy but the fructose in it can make you gain fat.
10. Be physically active
Although being in good shape is 70% diet, you’re not going to have a toned, muscular body without exercising. It is very good for the circulation and brain function as well, so its health benefits are more than just looking good. One of the best muscle-building and fat-burning form of exercise is an intense weight training with short rest periods, but the intense walking, cycling or swimming can also be helpful.
10+1 What is the biggest motivation to succeed?
When you see the results of your hard work. Staying motivated to go to the gym over and over again, follow your diet plan is hard, but seeing yourself in the mirror looking good and feeling good will be pushing you to go on.