10 Nutrition Rules That Will Help You Lose Weight
10 glasses of water per day –
Getting hydrated is one of the simplest and most effective things you can do for your energy, your mood, and your weight. I suggest at least 10 glasses a day, but if you want your custom quantity, take your weight in pounds and divide by 2. That’s about how many ounces you should be drinking a day. (A 180-pound man needs about 90 ounces.)
9 or fewer alcoholic drinks for the week –
Try to keep your cocktailing and booziness to single digits (9 or fewer) for the week, especially if weight loss is a goal. If that sounds totally unrealistic, at least get a firm count on how much you do typically drink in a typical week, and cut back by a couple. If you drink more than 9 drinks per week, you are getting over 1,000 calories from alcohol, not to mention the impact booze can have on your food choices and your exercise intensity.
7 hours of sleep per night –
Sleep impacts your appetite. If you feel like you’re doing everything right, and scale is not budging, or you get cravings in the late afternoon, I can almost guarantee that focusing on your sleep habits for a week will have an impact. At least 7 hours a night is ideal.
6 ounces protein, 3 times a day –
While macro needs are different for everyone, in general, eating a higher protein breakfast (eggs, greek yogurt) and lunch (fish, chicken, turkey, steak) is the best way to maintain energy and avoid crashing late afternoon. Of course I am a fan of having a solid protein serving at dinner, too.
5 workouts per week –
You can’t out-train a crappy diet, but exercise is extremely important for both your body and your brain. The specifics depend on where you’re starting from, but aim to get moving 5 times a week. I suggest at least 2 to 3 cardio workouts and 2 to 3 strength training workouts per week, depending on your goals.
4 fish meals per week –
Omega-3s may be good for your body fat percentage. So you want to get in omega 3’s in as much as possible; I suggest at least 4 servings a week.
3 hours between meals and snacks –
When you eat is almost as important as what you eat. So do your metabolism and your willpower a favor and aim for 3 to 4 hours between meals and snacks to prevent a blood sugar crash and scavenging through the snack drawers.
2 solid vegetable servings per day –
So often I see people fail in making real diet changes because they focus on what they’re NOT eating. Instead, I want you to focus on eating more of certain things, specifically vegetables. That’s at least 2 cups, 2 times a day of vegetables raw, steamed, sautéed, roasted, grilled, or in soup or salad.
1 good fat per meal – Fat is where it’s at for weight loss, fullness, and for your skin, hair and nails (hey, I can attest that girls do look at these things). So, no fat-free or skim products. Aim for 1 good fat like nuts, seeds, avocado, olive oil, etc., per meal.
0 artificial sweeteners + sodas (diet or otherwise) –
Enough said! One trick I use when I find myself wanting to add sweetener to coffee, Greek yogurt, or smoothies: Add a pinch of cinnamon instead.