Let's talk Food (Workout Series Part 4)

By Tuesday, October 01, 2013 , , , , , , ,

Due to life and homework getting in the way, this post has been long overdue but alas, here is part four of the workout series! I'm just going to share some tips about food and weight loss here.

Part One: Five Tips for Losing Weight at School
Part Two: A Little Motivation
Part Three: Dining Hall Tips
Part Five: Working Out

Don't drink your progress away


Seriously! A week of hard work and healthy eating can be wasted on a night of drinking. Drinks have so many empty calories associated with them. Alcoholic beverages will make your weight loss journey more difficult so if you are planning to go and drink on your weekends, try to drink only one night. You also have to drink in moderation. The most important reason to drink in moderation is obviously for your safety but moderating your drinking will also save you hundreds of empty calories. Plus drinking makes you get the munchies and that too will lead to empty calories and fattening food choices.

Avoid the Ramen

Ramen contains just about everything that you don't need when you're trying to eat healthier and lose weight. Ramen is appealing to many college students because it's easy to prepare and it's incredibly cheap. Ramen is also full of preservatives, sodium, and bad carbs.

Eat Breakfast

Eating breakfast is a great way to jumpstart your metabolism. Breakfast gets your body working sooner and therefore burning more calories all day. Breakfast eaters tend to weigh less and have more energy than their nonbreakfast counterparts. More benefits of breakfast eaters can be found here.

Eat at Reasonable Times

Another part of losing weight is eating at the right times. You should eat smaller spaced out meals and snacks versus three big meals. You also shouldn't eat a few hours before you go to bed. If you do that you're taking in a lot of calories that will just waste and be stored for later because you won't be using them in your sleep. I found the above image here

Drink Milk

Studies have shown so many benefits to drinking milk. Especially for women. Milk gives you tons of great nutrients that help you build strong bones. Milk drinkers also tend to be thinner. There's a lot of ways to sneak milk into your daily diet; some of the more obvious include eating cereal or oatmeal with milk or mixing milk into your coffee. You can get milk benefits from other dairy products as well. I don't eat cheese or yogurt personally, but they are milk derived products.

Drink Plenty of Water

You can read all about the benefits of water here. Water drinkers tend to weigh less and drinking water can boost your mood too. I recommend investing in a reusable water bottle like the Camelbak. Buying a good water bottle will save you money from buying a bunch of plastic bottles but it will also help the environment. You can't beat losing weight and reducing your carbon footprint at the same time! You should be drinking at least 64 onces of water a day (the old 8 glasses of water 8 times a day rule.) But your water intake also depends on your activity level and the temperature, among other factors. If you drinking cold water, you will feel hydrated faster but drinking warm or room temperature water will make you fill fuller. Drinking a glass of water right before a meal will also make you fill up faster and therefore avoid eating more than you really need. 

Get Healthy Snacks

If you want to lose weight you got to eat healthy. It's a no brainer but snack time can be tricky. Above are 25 healthy snack ideas. You may like them all or only a few. Some may be completely foreign to you. If you are ever in doubt of a healthy snack, just got for an apple or some carrots and celery. You can never go wrong with fruits and veggies as a snack. Nuts and granola can make great ones as well!

Grab Salads

Salad are a great side to a meal but they can also make great meal! Instead of getting a chicken sandwich and eating it along side a salad, try the chicken on the salad. This will save you extra carbs and calories. Learn to love your greens. There are so many great salad recipes online. There are salads with fruit and others that are traditional vegetable ones. 

Eat your Fruits and Vegetables

Duh! Fruits and veggies are the best things for you. Eat and get your daily servings of them! To get the best ones, try to eat seasonal fruits and vegetables. Here is great poster of seasonal fruits and vegetables broken down by months from University of Missouri.

Plan a Spurge 

Losing weight does not come from just working out. A lot of people have the misconception that if they workout, then they can eat whatever they want and still lose weight. Sadly this isn't true. You need to workout to strengthen, tone, and work your muscles but you need a healthy diet to gain a lean stomach and lose the extra fat. Eating healthy gets easier the more you do it but you still gotta be human and reward your work. So this is where you need to plan a splurge once a week. This can be anything you want but you need to stay reasonable. Don't backtrack. A good splurge could be a drink from Starbucks, a milkshake you've been craving, a bottle of Coke, or some french fries. When you're dieting, you know what you are craving and satisfy one of those cravings during your splurge.

Limit your Carbs

You don't need a lot of carbs and it's really easy to eat way to many of them. Try to limit your carb intake, especially when eating "bad" carbs. Try to consume your carbs through fruits, veggies, and whole grains. Do more research so you can become more familiar with what is good and what is not so good for you. Here is some more information. 

Hope these tips help you lose a little extra!