First, you want to be eating 4 to 6 smaller meals a day; and each meal should be spread out no more than 2-3 hours apart from another. This way you’re always giving your body a constant, but steady flow of energy and will also keep your metabolism going so you keep burning calories.
Second, Eat breakfast, and eat it right when you wake up! It’s crucial that you eat breakfast’ as you all have heard it really is the most important meal of the day. Reason being is because your body has gone without food from anywhere from 8-12 hours while you slept; during this time your body has been eating away at anything it can and it will start digging into your muscle proteins if you don’t get something in your belly when you wake up. You want to eat as soon as you wake up, and you want to eat a meal, a real meal, not just a banana or a yogurt.
Three, have some source of protein with every meal; lean protein! Ex. Chicken, tilapia, turkey, etc. salmon is okay too because although it’s fatty it’s healthy fat.
Four, fruits are okay but veggies are a lot better of a choice. Reason being, less calories, same benefits as fruits, no sugar, keep you feeling full. So if you’re going to have fruit, have no more than 2 servings a day preferably with breakfast, and after a workout. See the blog on fruits to get more info on this.
Five, drink at least 3 liters of water a day! Staying hydrated and drinking water especially while dieting and exercising is important as it cleanses the body of toxins and actually increases fat oxidation.
BONUS, these are not things you necessarily have to follow, but they will definitely help you in reaching your weight loss goals... Try to keep carbohydrate intake to a minimum to none after anywhere from 2-5pm.
Things to stay away from…
Many of these things you should already know, but if not here you go!
Stay away from fast food, even if it’s a salad or oatmeal, you wouldn’t believe the calorie content in those things
Stay away from flavored drinks (juice, sodas, sweet teas, etc.) they’re just empty calories; meaning they have calories but you don’t get full from them, so you can actually put on weight from drinking juice! Stick with water!
Stay away from processed foods and frozen foods, candies, boxed foods like crackers or cookies; they simply just aren’t good for you! Your food should be fresh, even your veggies!