Here we go again! It’s the start of a New Year and we are scrambling to take off the extra 5 or 10 lbs we have accumulated over the overindulgent holiday season. Now I know most of us have an instinct to stop eating and totally cut calories by skipping meals or eating barely a thing at all. Let us save you some headache and frustration and stop you right there. Here’s a little secret for ya, and this one’s for free! You have to EAT to lose and you have to EAT to keep those energy levels soaring so you have the stamina to exercise after your long work day.  We call it a Lifestyle and if you follow these 3 simple steps, you’ll be on your way to shedding those pounds and feeling more energized than ever before!

The key to EATING To LOSE can be broken down into 3 small tips:

 1) Portion control - Keeping your portions in line with what your body type requires for proper function is key. Not sure where to get started when trying to figure out proper portions for your body type? We love the resource WebMD provides that gives you not only the ounces you should be consuming for each food type, but also provides you with a visual description.  For example, a single meal serving of grilled chicken should be about 3oz or about the size of a deck of cards. Click here to see more helpful examples for proper portion sizes of your favorite foods. 

Now, if you are completely new to the concept of “portion control” you can also reference an online meal diary and daily calorie tracking systems. We love My Plate created by the Livestrong Foundation. It’s a great calorie tracker that will give you daily reminders to track your meals and has an enormous database with most of your favorite meals and restaurants.

Finally, if you are starting from square one in the whole education process of proper nutrition and portion control, or just feel completely overwhelmed, get help from an expert! Our go to experts in this department are the extremely knowledgeable staff at healthy meal company My Fit Foods. My Fit Foods is a healthy meal concept that not only cooks fresh healthy already portion controlled meals daily, but they also provide a FREE in store educational one-on-one consultation to help you shed some light on the “why’s” of portion control and proper food pairings.  My Fit Foods currently has over 50 locations around the country and they are growing fast, so chances are they have a location near you! My Fit Foods is a great option for those of you pressed for time and the meals are priced right so they won't break the bank.

 2) Timing of Meals – Knowing when to fuel your body and when not to throughout the day is key in weight loss and energy consistency throughout the day. So before you reach for that 3pm cup of coffee or chemically packed energy drink concoction, ask yourself when was the last time I ate? We are talking about real food not some candy bar out of the vending machine.

Think of your body like a fire. If you don’t fuel that fire, the flame is going to die. So, here are some key things to remember throughout the day.

  • Eat about every 2 to 3 hours throughout the day to keep your metabolism functioning as well as your energy levels revving. Try this out, Breakfast, small snack, lunch, small snack, dinner (try to eat your last meal before 7pm at night). Also keep in mind that you should be eating portion controlled, healthy meals. We’ll get  more into the types of foods below.
  • Eat breakfast within one hour of waking up in the morning. You’ve been fasting all night long and break-fast actually means “breaking the fast”…so breakfast is a must people.


3) Food Selection & Combination - Combining the right types of foods to fuel that body throughout the day is key! We are talking about eating real foods. You should be combing lean proteins such as chicken, fish, turkey breast, lean cuts of beef. Healthy fats from nuts, avocado, healthy oils like macadamia nut oil. Low Glycemic carbohydrates. These are carbs that wont spike your bloodsugar such as quinoa, parboiled brown rice, brown rice pastas, sweet potatoes, or healthy veggies.  Skip the processed boxed foods and starchy snack foods. A great rule of thumb when doing your grocery shopping…skip around the middle aisles. Only shop the perimeter of the store which is where all the real food resides. For more healthy tips on food combinations This email address is being protected from spambots. You need JavaScript enabled to view it.. We have a wealth of resources at our fingertips we love to share!

Time to start EATING and start LOSING this year! You know you’re hungry so start listening to your body and stop denying the fuel that your body is craving…REAL FOOD!

Cheers to Happy, Healthy, New You in the New Year!