You’re doing everything by the
book to lose weight:
You hit the gym several times a week. And you’ve eradicated junk food from your diet (including sugary treats and processed food).
But you just aren’t seeing results. You’re stronger and fitter, but you haven’t lost weight. What now?
Eat smaller meals, more often
Chances are, you’re not eating often enough.
Experts recommend that you divide your daily meal plan into four or five small meals, spaced out across the day. This keeps your blood sugars stable (goodbye, four o’ clock cookie craving!), which helps to keep your energy levels stable too.
Eating this way maintains a steady influx of nutrients into your body, which aids in muscle recovery and muscle growth after workouts. Remember, muscle burns more calories than other tissues, helping to boost your metabolic rate in general.
It’s all about the stuff you put on your plate
Another critical consideration is the foods you’re eating. Make sure each meal is low in fat, includes a small serving of lean protein (we’ve listed some examples below) and a similar-sized portion of healthy carbohydrates (again, check out the list below for examples).
If you’re eating fruit and starchy carbs in your daily meals, eat those earlier in the day, so that your afternoon and evening meals comprise of non-starchy vegetables and salads.
- chicken breast,
- ostrich fillet,
- fresh fish,
- lean fillet steak,
- fat free dairy products,
- protein or meal replacement shakes.
- sweet potatoes,
- vegetables and salad.
Author: Tanja Schmitz
Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.