NUTRITION HELP DURING THE NEXT 7 WEEKS:
What’s the plan???
The average total amount of calories that you should intake during this challenge is 1500 calories a day. How do you know how many you are eating? Start keeping track!! Keep a journal and write down everything you put in your mouth.
BREAKFAST is the most important meal of the day! It starts up your metabolism which means that you will burn MORE CALORIES throughout the day if you eat a good breakfast! What’s a good breakfast? Well, for some of you, you’ll be eating two; one before your workout and one after. Remember to drink A LOT OF water all day long!!!
BEFORE YOUR WORKOUT: eat a small wheat pita with some PB on it!
AFTER YOUR WORKOUT: how about an egg white omelet with yummy veggies of your choice & feta cheese with a small bowl of oatmeal or some wheat toast? Add some fruit if you worked extra hard in class! Grapefruits are great fat killers!
LUNCH in some countries is the biggest meal of the day! It makes sense because it gives you fuel to do everything you need to do for the remainder of the day til your next snack! So what are some healthy options for lunch? Eat some tuna and a big helping of veggies- you can even put it on a wheat/multi grain wrap! Just make sure to check the calories on the wrap before you buy it! Do you want something hardier? How about some wheat pasta with marinara sauce! Drink water!!!
SNACK TIME is important because you don’t want to ever have that “hungry feeling”. What’s a good snack? Try some yogurt with granola or fruit. Or some cottage cheese with fruit, or even some celery with PB! Oh and remember the water!!!
DINNER is most of our favorite times to go out to eat. Is this ok?? Sure! But only once a week, if that! Otherwise, make some fish, chicken, turkey, or veggie patties with steamed veggies and a sweet potato. Stir fries are great with brown rice, chicken, and veggies! Drink that water!!
SNACK TIME at night isn’t a bad thing!!! Eating after 9pm is ok, too!! Remember, you don’t want that “hungry feeling” especially when you go to bed! Just make this snack low-carb to carb-free! Water!!!
Are you counting? That’s 5-6 small meals throughout the day!!!!!
If you want to see even more weight loss, I recommend replacing lunch or dinner with a Shakeology meal replacement shake! I will have samples here at the front desk for you to purchase and try it! I’m also going to tell you about the Shakeology 3 day cleanse next nutrition session!
GOOD LUCK! LET’S MAKE THIS SLIM DOWN CHALLENGE A SUCCESS!!!
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