By Yan Trokel, MD, DDS, at 3:38 pm

Y LIFT Blog Author

Yan Trokel, MD

Y LIFT | 30-Minute Miracle Facelift

New York | Beverly Hills | Coral Springs

Monday, February 27, 2017

7 Fitness Nutrition Tips: Time To Get Back In Shape

Looking to eat healthier, lose weight, or build muscle? A healthy lifestyle should be fun and not too restrictive. Get back in shape with these simple to follow nutrition tips!

1. Eat More Protein

Increasing the amount of protein you eat has been proven to help reduce appetite. The less you are hungry, the less you will snack throughout the day.

Adding more protein to your regular diet doesn’t mean it needs to be in the form of meat. There are many non-meat options that are good sources of protein: quinoa, almonds, cottage cheese, greek yogurt, milk, broccoli, and lentils are just a few protein-rich options!

2. Eat More Fiber

Adding more fiber to your diet can be one of the healthiest steps on the path to getting in shape. Fiber can significantly decrease weight. It helps curb appetite and fights against heart disease and diabetes. Fiber creates a full feeling when eaten and helps put a stop to overeating. Try adding some of these high fiber foods to your diet: broccoli, artichoke, quinoa, bananas, avocado, oatmeal, or brussels sprouts.

3. Don’t Drink Your Calories

Sugary drinks can be detrimental to your fitness/health routine. Be very careful with what you choose to satisfy your thirst–fruit juices can be just as fattening as sodas or soft drinks. The amount of sugar in fruit juices outweighs any benefits of vitamins or antioxidants.

Is water too boring? Try adding berries, cucumber, melon or fresh mint leaves to a water bottle at night for a refreshing drink in the morning.

4. Portion Size Is Not Overrated

You can have healthy and delicious meals 3 times a day! The most important thing to keep in mind is portion size. Eating the correct portion for you will keep you from overeating which can turn into unwanted weight gain.

Find out the ideal portion sizes for your body with this handy portion size guide from WebMD!

5. Tame the Wild Child: Give Carbs a Curfew

Popular to contrary belief, carbs are not the enemy. What you need to avoid are refined carbs. These carbs are processed and have had the majority, if not all, of the fiber removed from them rendering them nearly worthless to your health.

If you don’t want to cut carb out of your life you don’t have to! Stick to natural sources of fiber vs processed foods such as dairy, legumes, and fruits, and give yourself a time each day where you stop eating carbs. For example, eat some carbs for breakfast and lunch and then have a carb free dinner.

6. Exercise

This is a given. If you are trying to lose weight, eating healthy and changing some habits are great starting points. However, exercise is simply a healthy thing to do regardless of your intention for doing it. Cardio is a great place to start and you don’t need a gym membership to start off with either. Try doing some simple exercises at home in the morning. This will help you feel refreshed in the morning and give you some more energy for the rest of your day!


7. Avoid Diets

Regardless of any raving reviews you may have heard from friends, family, or celebrities, about big-name diets, they are not usually a good idea. These types of diets are restrictive and yes, they do cause weight loss but it doesn’t occur naturally. This will have an adverse affect on the body and once the diet is stopped the body can gain the weight back plus more very quickly.

Instead of dieting, make healthier food choices, watch portion sizes, and get all of the vitamins, minerals, and nutrients your body needs and deserves!

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