Proper nutrition in fitness classes to lose weight

How to lose weight with proper nutrition

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Aaron Anderson, Co-Founder, CMO & Fitness Coach at Envision Fitness in Hopkins Minnesota explains why nutrition is so important when you want to lose weight. Watch this video to learn more!

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admin| 2017-08-28T19:14:50+00:00 March 28th, 2017|Health TipsNutritionPersonal TrainingWeight Loss|Comments Off on How to lose weight with proper nutrition

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Proper nutrition: the prologue.

Increasingly, the network ignite controversy and debate on the topic of proper nutrition, “which means that” diet “? and whether it is a diet at all? that can be eaten and what can not? how many meals per day should be? and how to distribute daily food norm for all these meals? “

Not far to seek: opening the first few sites in the search results for that query, I put it mildly, was impressed. Information everywhere so diametrically opposite, and it seems that we are talking about completely different concepts.

Some are “authoritative” sources say that good nutrition means “light breakfast, but lunch and dinner tight” (yes, that’s right :), others claim that meals per day should be strictly 3 (and no snacking! ). Others are active in the promotion of different diets and fasting days – this is supposedly the cornerstone. I do not want to list how many different misconceptions and myths are elevated to the truth in the first instance.

I embarked on a proper diet a few years ago, realizing that it would not hurt to throw a couple of extra kg (as a result spent much … 13 – beside sudden :), change eating habits (painfully dependent I was on the sweet: full lunch or dinner could easily exchange on a bun, cake or chocolate. Now I just can not understand it and explain :), get rid of heaviness in the stomach after meals.

I began to study the question on books available to me (Paul BraggBernard Neal, Vydrevich, etc.) and the advice of renowned nutritionists.; go to the gym and listen to the instructions of the coach, read blogs graduates in the field of nutrition, nutritionists. And most importantly – the sight I had examples of friends and acquaintances who adhere to a healthy lifestyle, all the same fundamentals of good nutrition, and have achieved real success (weight loss, improved health, a change in eating habits).

The basic principles of good nutrition.

So I brought for himself his own “formula” proper nutrition (by and large, the basics of “my” proper nutrition are the same as with most, but perhaps there are some subtleties tailored just for my body and comfortable work ).

Let’s start with the fact that meals throughout the day should ideally be 5 (breakfast, lunch / snack, lunch, afternoon tea / snack, dinner).

Why optimally 5, rather than 3 or 2 (because sometimes at work or in a hurry we are able to eat times 2 per day, and we even do not seem to feel discomfort or hunger)? It’s simple: five meals will help keep your blood sugar at a constant level, and you’ll feel as comfortable as possible (no sudden bursts of hunger and, as a consequence, not overeating at the next meal). This is especially true for those who suffer from diabetes.

Eating should be every 3 hours. How to keep up hungry in such a short time? First, eat small portions (for example, if you cook porridge for breakfast, it is no longer 30-40 grams in dry form; lunch – 40-50 grams of dry cereal). And secondly, it is in fact of the whole point is not to keep up hungry!

This is how your body is able to maintain the speed at a high level of metabolism and not to store for future use (if you eat 2-3 times a day, and there is an acute sense of hunger between meals, which is a stress to the body and a signal to, to slow down the metabolism and “store” fat).

If we talk about the percentage ratio of the distribution of food throughout the day, the closest to me such a scheme:

  • Breakfast – 25% of the total food per day;
  • Snack – 15%;
  • Lunch – 35%;
  • Snack – 10%;
  • Dinner – 15%.

Of course, this scheme is conditional, do not take it as an axiom. And if, say, you want to eat breakfast a little more, and during dinner a little less – nothing critical about it. The main thing to remember that your dinner should be the “light” from all main meals and not earlier than 3-4 hours before bedtime.

Proper nutrition: meals and their nutritional value.

Now the fun part. I want to dwell on that should look like the meals in terms of nutritional value.

The ideal breakfast should consist of complex carbohydrates (cereals such as oats, millet, buckwheat, whole-grain bread) (!), Protein and a small portion of the “quality” of unsaturated fats (nuts, fat red fish, unrefined vegetable oils).

By the way, I remind you that the complex (or “slow”) carbohydrates – are carbohydrates with a low glycemic index (below 60), they are slowly digested, providing our body with the necessary energy and causing a sharp rise in blood insulin.

Variations are numerous: it can be oatmeal with nuts (or a spoon of vegetable oil), and egg; Cottage cheese casserole or cheese cakes (instead of the usual add semolina semolina from durum wheat or wholegrain flour) is also a handful of nuts; cheese and bran; a few sandwiches of whole grain breads with red fish; omelet (add the spoon Whole-grain cereal / oatmeal and a little bran) with greens + teaspoon of flaxseed oil;”Correct” pastries from flax flour and curd.

In short, the breakfast should be dense and nutritious. Consider skipping breakfast, you will never lose weight (and risk “to get to» uneaten carbohydrates in the evening, then they will go straight to fat).

At the snack / lunch, it is desirable to eat vegetables or fruit (short, fat), cheese, a small handful of nuts (20-30 c).

The lunch should be eaten daily dose of basic protein (lean meat, chicken, fish, seafood), slow carbohydrates (cereals, durum wheat pasta, beans), fresh vegetables, seasoned with a small amount of vegetable oil.

Please note that fast food and simple carbohydrates (pasta group B, potatoes, flour) should be deleted.

Finally, remember the “rule of one dish”: no first-second-third. If you are a fan of soup (and you can not give it up), then you have to give up the second course; but this idea is not very good as the soup combines balanced proportions of proteins, fats, carbohydrates. It is, rather, a kind of relic of the Soviet: how to feed a big family a cost-effective (and as a result – to fill the stomach waste products). Of course, I myself sometimes not averse to eat delicious hot borscht, or soups, but in everything you need to know when to stop!

At snack before dinner you can also eat a serving of fruit, a handful of nuts (literally 5-10 pieces, remember their calories!), Drink a cup of yogurt or sour milk.

Dinner (for 3-4 hours before bedtime) should be as protein (eggs, omelets, fish or chicken, low-fat cottage cheese), it can be supplemented by fresh non-starchy vegetables (lettuce, cucumbers, radishes, carrots, celery). Fats bedtime is best not to abuse, and to lean on cereals needed for lunch 🙂

Also, do not stand to eat before going to bed dairy products (the most common misconception: “I drink a minute kefirchik at night, from him for sure no harm”): they contain lactose (milk sugar), which is likely during the night, “goes” is not there. Zamon, before going to bed (if horror as you want), it is best to eat egg whites, vegetables (from the allowed list above), but not fruit.

Proper nutrition and weight loss.

Of course, to begin to develop a program of proper nutrition for yourself you have to with the distribution and counting the total number of calories a day. To lose weight, you must consume at least 20% less calories than you spend (whether walking to work and from work, running or working out at home).

Calculate recommended just for you daily amount of calories (based on age and physical activity) can be in the form at the top right. Just enter your data there.

Remember that 30% of the total calories you need to get from proteins, 20% – from fats, 50% – from complex carbohydrates. So you will not feel hunger, and food regime will be comfortable for you, do not want to “gather additionally” calories from sweets and other “zapreschenki”.

Try to eliminate or minimize the quick carbohydrates in your diet. If these are still present (sweet fruit with a high glycemic index, a piece of chocolate on an exceptional basis), to use them better in the morning, before 13: 00 hours.

I think it goes without saying that if you want to lose weight, on the sweets (in any form), baking, fried and too fat, you need to forget. If you live without the sweet is not possible to read my post on sweetenersPerhaps he will be useful to you.

As regards the composition of products, ideally choose and buy the ones that “composition” as such does not have, in principle, contain or 1-2 component (cereals, meat, fish, poultry, milk, cheese, vegetables, fruits). Try to avoid those foods that were invented by the power industry in recent years 100 (Dada, I’m not kidding).

Prefer not processed products (meat and not beef, or worse, ready burgers / sausages), cereal whole grains rather than flakes.

The role of water in nutrition.

And last (but not least!) – Be sure to drink water, it is directly involved in all metabolic processes, it helps tissue to remove toxins and toxins, thereby participating in the process of losing weight. Water must be plain: drinking non-carbonated.

At a minimum, you need to drink 30 1 ml per kg of your body weight. That is, if you weigh 60 kg, then the calculation is as follows: 60 * 0,03 = 1,8 liters. Again, it is not a liquid as a whole (tea and coffee, soup and fruit compote does not count!), Namely clean water.

By the way, if you drink coffee, do not forget to replenish the fluid plus a glass of water (after all, Caffeine takes it out of the body).

How to drink water, right? The rule is simple: no earlier than 30 minutes before meals and at least 30 minutes later after.

Make it a rule to start your day with a glass (or two) of water on an empty stomach, for 30 minutes before a meal. This stimulates the vital processes of the body, which proceeded slowly during the night, are replenished liquid stocks, we spent the night. Thus starts the gastrointestinal tract. This facilitates easy and rapid emptying of the bowel, and easy digestion of food that you eat at breakfast.

Proper nutrition before and after fitness. The most important thing you need to know for weight loss and fat burning.

In order to lose excess kilograms, you should eat, not deviating from the rules, as well as engage in sports that strengthen your muscles.
From this article, you will learn how to eat flawlessly during training to effectively reduce weight without losing time.
By following simple rules, you can lose superfluous fat cells in a short time.

Food before exercise

Fats are a spare energy source. That is, the body spends fat reserves at a time when energy is not enough.

If you want to eliminate excess fat cells, then do not go to practice with a full stomach, but force the body to spend its fat reserves!

Although if you are hungry for a long time, then you will not be able to train well, because your body will not want to work, because the central nervous system, as well as the brain, work only because of carbohydrates.

That’s why, so that you do not frenzy from the sens

ation of hunger and have the opportunity to exercise in normal mode, you need to use a small amount of carbohydrates two to three hours before the start of training. For example, such vigorous training as tennis and squash for weight loss requires a mandatory snack in 2 hours.

Here are the foodstuffs that can be consumed before the workout:

  • buckwheat
  • oatmeal
  • a variety of fruits( except grapes and bananas)
  • salad from garden fruit.

These foods will fill your body with the required number of carbohydrates, and will also add endurance and vitamins to the body.

If you are engaged in the morning, you do not have two hours left before the start of training, then you can eat one apple or a small portion of oatmeal porridge forty to sixty minutes before the start of the training. Regardless of the type of training, whether it will be a bicycle for weight loss.or a treadmill, you need a snack for half an hour with something light.

If you have absolutely no time in the morning, then absorb a cup of green tea or cocoa without sugar, it will help you wake up and enter the training mode.

Nutrition after exercise

After doing physical work in your body, a lack of energy is formed, this is the right time to get rid of the accumulated fat stores. Do not eat immediately, but force your body to work for one or two more hours because of your own reserves of fat cells.

But do not limit yourself in a liquid, drink as much as your body requires. With the exception of water, it is allowed to drink green tea or various fruit drinks that are prepared without the use of sugar.

Let the body take the energy reserve after the end of the exercise, spending its own fat reserves, but to compensate for the muscle, additional proteins are also required.

That’s why one or two hours after the end of training it is allowed to eat protein dietary food.

Here is what it is recommended to eat:

  • cottage cheese containing little fat
  • egg whites( for example, an egg-only scrambled egg)
  • cooked chicken breast
  • white fish fillet( cooked or steamed)
  • cooked squid meat.

To protein dietary foods, you can add a salad of garden fruits( fill with one or two spoons of olive oil, you can add salt and pepper).

Ingredients of salad to choose from:

If your body does not take any negative effects from sour-milk products, then as a food, absorb five hundred milliliters of fat-free kefir. This is an excellent method for rapid weight loss.

In case you feel a powerful hunger immediately after the end of training and do not tolerate about one or two hours, then try to cover it with one of the methods:

  • Drink plenty of liquid, for example, water, green tea or sugar-free cocoa;
  • Absorb five hundred milliliters of kefir fat-free( not containing more than one percent fat content);
  • Use a large apple.

If you prefer to train in the evening and after a short time after training, go to bed, then it is permissible all the same to have a snack, but only the recommended food, and let the portion be modest in size.

In the texts of my articles on the topic of weight loss, I advise you to eat no later than three to four hours before you go to bed. But let’s think over the situation with training in the evening – you eat a small amount of food two to three hours before the start of training, and then about an hour and a half train, when you still have about two hours to sleep, it turns out that youate for five to six hours before sleep. ..

It should be noted that while you should have a remarkable physical intensity in training.
That’s why in this case it is allowed to eat a little and for a while before going to bed.

And more on proper nutrition

This article tells you how to eat before and after your workout to get the most out of your training regimen if you want to lose weight.

Although this does not mean that at other times it is required to eat everything in any quantity you want. At a time when you are resting from sports, you must follow the rules of a balanced diet in the same rhythm.

When you take food, portions should be constantly moderate, or you can eat oatmeal in such a way that your pants will crack!

Confectionery, baked goods and fatty foods should not be used either before or after the workout. They should not be in your menu at all.

The food base must be formed:

  • protein skimmed food
  • fruit( excluding grapes and bananas)
  • greens and fruit( except potatoes).

Menu for weight loss

If you dream up, then you have the opportunity to eat varied, tasty, with maximum utility and at the same time get rid of fat cells. It is very important that you use it, because you should limit the amount of food and at the same time provide your body with all kinds of vitamins, proteins and minerals.

So keep a moderate and healthy way of eating, also try to move more!
You can reduce weight if you spend more energy than you take from food.

Print this sheet and fix it on the refrigerator or any available place.
Feeling a significant hunger, you get rid of fat cells. .. waiting for positive results with a full stomach – it’s pointless.

  • Salads( fill exclusively with sunflower oil, preferably olive oil).Greek, Caesar, Vinaigrette, Vegetable in various combinations( tomatoes, cucumbers, greens, cabbage, bell peppers, olives, lettuce).
  • Soups. Chicken with the addition of eggs, Vegetable, Rassolnik, Tomato.
  • Vegetables and greens. Carrot, zucchini, eggplant, cucumber, radish, tomatoes, green onions, cabbage, parsley, dill, bell pepper, lettuce.
  • Fruits. Pears, apples, tangerines, apricots, oranges, plums, peaches, and all sorts of berries( except grapes and bananas).
  • Drinks( no added sugar).Black tea, green tea, coffee, freshly squeezed juices from various fruits and vegetables on the list, berry fruit drinks, fruit compotes. Protein diet food. Low-fat dietary meat – turkey, squid meat, chicken breast, cooked( or steamed) fish is lean.
  • Welded egg proteins, egg white egg whites, cottage cheese containing a small amount of fat.
  • Dairy products. Kefir with a low percentage of fat, low-fat milk, low-fat cottage cheese.

Dishes for breakfast:

  • Coffee, tea, fruit drinks, juice
  • with coffee or tea allowed a couple of chocolate bitter squares.
  • Oatmeal, buckwheat groats
  • eggs cooked( yolk only one)
  • kefir with low fat content
  • curd dietary
  • scrambled
  • yogurt with low fat content
  • fruit( from the list).
  • All foods are allowed from the general list.

At least three to four hours before you go to bed, although if you have had sports evening training and you have been postponing training after the training, you are slightly allowed to eat and sleep until forty-sixty minutes.

  • Salads made from greens and vegetables
  • kefir with low fat content
  • fruit
  • curd dietary
  • meat diet
  • tea
  • vegetables
  • compotes, fruit drinks, juices.

Try to make variety in food, do not be saturated with one food product until nausea. Eat a small amount of any porridge, a little vegetable, tea, apple.

It’s best if you try to eat small portions, but as often as possible.

In the intervals between the main meal, it is allowed to consume fruits, salads, vegetables, milk products, absorb coffee, tea, various juices. But remember, you need to monitor the calorie content and the total number of food products per day should be limited.

Be sure to perform more movements and harden your muscles.

April is the time to “spring into fitness.” As a personal trainer I work with clients daily who all share the common goal of LOSING BODY FAT. In fact, I would estimate that 75% of my clients state that as their primary goal. I am going to be 100% honest you folks: you cannot “out train a bad diet.” So if your goal is to lose weight and/or reduce body fat, we must get you eating responsibly and strategically. I want to share my personal “Top 10 Tips” for eating properly,  tips I use when consulting with clients and friends regarding nutrition. Enjoy!

1. Prepare.

To be successful with a nutrition program, we must plan ahead and be prepared. Compose a list of nutritious meals and formulate your grocery list. Shop and batch cook your food for 2-3 days at a time. Package your food with labels so that you can grab, reheat, and go. Preparing meals in advance reduces the temptation to grab unhealthy substitutes on the go.

2. Eliminate most processed foods.

Avoid processed or pre-packaged foods when at all possible. Many processed foods contain inordinate amounts of sodium, fat, and sugar. An easy tip to remember is to avoid foods that include unfamiliar or unpronounceable ingredients. Think chemical malitov cocktail when reading these ingredient lists and avoid putting them into your grocery cart. Instead reach for and increase your consumption of whole foods. Make fresh, real food the major focus of your diet.

3.  Eat Frequently.

Eating smaller meals 5-6 times a day allows the body to function more efficiently throughout the day. Eating frequently approximately every 3 hours boosts you metabolism, stabilizes blood sugar, and increases your fat burning. Eating protein 5-6 times a day helps control cortisol levels which affects fat retention. Also, eating small meals frequently can prevent binge eating.

4.  Eat Protein.

Protein is essential for a healthy nutrition plan. Protein is broken down into 20 amino acids which are the body’s building blocks for energy and growth and are essential for maintaining cells, tissues, and organs. Try to include the correct amount of high quality protein in each meal. You can choose from a variety of animal and plant sources for your protein.

5.  Healthy Fat.

Healthy fats are necessary for proper brain and heart function. They are also crucial for cell function and are especially important for your hair, skin, and nails. Diets that contain up to 25% or more of its calories from healthy fats have been proven to provide individuals with more optimal hormone levels, thus consequently lower body fat levels. Good sources of healthy fat include monounsaturated and polyunsaturated fats. Avoid unhealthy saturated and trans fats.

6.  Avoid Unhealthy Grains/Carbs.

Highly processed grains are high in calories yet offer little nutritional value. Unhealthy carbs include white flour, refined sugar, and refined breads, pastas, and cereals that have been stripped of nutrients, bran, and fiber. These carbs digest quickly and lead to spikes in insulin and energy levels. Instead choose moderate amounts of whole grains which are slow digesting, keep blood sugar levels more stable, and can help you feel fuller longer.

7.  Stop Drinking Your Calories.

Liquid calories can be found in the form of alcohol, mixers, juice, soda, and sports drinks. These are stealthy calories that can add up quickly and can lead to weight gain. Liquid calories do not help suppress hunger as food in solid form does. Liquid calories also do not have satiety properties which help trigger feelings of fullness in your brain. This leads to an overall increased in calories consumed. The best choice for fluid is water. Other smart choices are coffee and unsweetened teas.

8.  Gut Health.

Low stomach acid, chronic gut inflammation or excessive gut bacteria can all lead to bloating and inhibit fat loss. Through testing, trial and error, or through the assistance of a certified professional, determine what foods you should avoid, what possible supplements and probiotics to add, and consume an adequate supply of fiber.

9.  Calories.

Calories are a measurement of energy. Eating more calories a day than you expend will lead to weight gain. Conversely, eating less calories a day than you expend will lead to weight loss. There are formulas on the internet that can help you establish your caloric needs or consult with a nutritionist to help you establish your baseline metabolic needs. These values will be adjusted according to your goals. Follow your caloric allowance and results should follow.

10.  Personal Accountability

Take personal accountability for your food choices. No one is forcing you to eat your favorite cheat meal. Right or wrong, we are making choices all day, every day. Take responsibility for your food choices. Ultimately, it is up to you to make good choices so you succeed.

In Closing

I hope that you have enjoyed this article, gained some new insights, and are inspired to make positive improvements to your nutrition plan. I hope you will use it as a spring board to educate and empower yourself. Please remember that life is a gift. It’s up to each of us to live life to the fullest. To live optimally, we must eat optimally.

In health,

Brian Cavanaugh

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