When it comes to nutrition and fitness, I’m always hesitant to recommend an “always” or “never” answer. My response is typically, “it depends”. With that being said, there are a few tips that I have clung to over the years and continue to use.
These 5 habits have helped me stay leaner over time, and helped me avoid feeling deprived of food. Let’s dive on in!
Here are 5 of my top eating habits to try:
Volumetrics is a theory popularized by Dr. Barbara Roll. She states that the body is accustomed to consuming a certain volume of food over the day. We can either make up that volume in calorically dense unhealthy foods, or choose nutritionally dense healthy foods. For example, a cheeseburger is typically around 500 calories. For the same amount of calories, you could eat a chicken breast, a cup of rice, a salad, an apple, and a small yogurt. If you choose the cheeseburger, you’re more likely to overeat throughout the day, as it doesn’t take up much volume in your stomach. Next time you have the choice, opt for the nutritionally dense food.
This term is mentioned a lot, but what does it really mean? Nutrient timing is simply planning your meals to fuel your body. This means you should eat the most when you’re active, and less when you’re sedentary. Your pre- and post-workout nutrition is the most important. Be sure to get adequate carbs and protein both before and after training. If you’re keto, make sure you’re getting enough fats. By planning out your nutrition around your training, you ensure that your body is in a state of protein synthesis, which means you can build lean muscle to help sculpt your body. Even if you’re leaning down, it’s important to fuel your body for training so you can train with intensity and burn more calories. Don’t forget to supplement with BetaTOR before training. BetaTOR is especially important for helping to maintain muscle while leaning down.
Protein is the building block of every cell. It improves feelings of satiety and can help prevent muscle breakdown. You should eat protein with every meal and snack. This can also keep your blood sugar levels from skyrocketing and crashing. This can happen if you eat just an apple or just yogurt,and it’s why you’re often hungry shortly after eating. Add a scoop of protein powder, an egg, some cheese, or even a handful of nuts to help keep your blood sugar level and help keep you from feeling hungry.
When I say intermittent fasting, I’m not talking about skipping meals for days, but simply shortening your daily window of eating time. Many people eat from very early in the morning until late at night. This doesn’t give the body much of a chance to recover, reduce inflammation, or get restful sleep. Try reducing your window of eating to 10-12 hours. This just means you’ll eat from around 7am to 5-7pm, depending on the window you choose. By curtailing your meals at an early hour, you’re allowing your body to digest that last meal and put more energy into recovery and sleep preparation. You might find that you get leaner quicker and have a better night of sleep!
If you’re new to meal planning, a macronutrient is simply one of the following: protein, carbs, and fats. By manipulating what foods you eat and when, you can stay leaner. As a general guideline, I like to compare either protein/carbs OR protein/fats. This can help prevent fat storage – as an overage in carbs and fats together easily leads to fat gain. Combine proteins/carbs when you’re most active, and combine protein/fats when you’re sedentary. Carbs and fats should be on a sliding scale, as one increases, the other decreases. Protein remains constant, though. It’s a quick tip that can be super helpful over time.
Thank you for reading! Until next time, eat well, y’all!