For the MTL Spring Fitness Challenge, the main focus is moderation. Below are easy-to-follow nutrition guidelines. Use these tools to create something you enjoy and can stick to for the long-term!
Have a source of protein with each meal. If you aren’t sure where to start, check out my Healthy Eating Grocery List! If you’re Vegan, make sure to take a peek at my article: 8 Great Protein Sources for Vegans!
Fill your plate with colorful vegetables! Green, red, orange, purple, you name it! There are so many amazing and tasty veggies out there! Most vegetables are packed with vitamins, minerals and antioxidants. They also contain fiber which helps keep your digestive system healthy and gives you a sense of satiety.
Don’t avoid healthy fats or carbs! Forget about all the “low-fat” and “no-carb” diet crazes. Unless you have a medical reason to avoid these foods, dig in! (In moderation of course). Healthy fats are necessary for proper cell function and actually help you LOSE body fat. Keep in mind, they are 9 calories per gram (carbs and protein are 4 calories per gram), so watching your serving size is important, as those calories can add up fast! Carbohydrates are your bodies preferred energy source. Denying your body carbs will only hinder your energy levels, brain function and muscle-building progress!
As far as treats go… I’ll use that word again… moderation! If you have a craving for some ice cream, have a proper serving size of ice cream. If the serving size is 1/2 cup, measure out 1/2 cup, then put the rest of the carton away. The same applies to any other treat. Don’t open the box or container and plop down in front of the TV. This can lead to binging and mindless eating, which can add up to hundreds (sometimes even a thousand or more) calories! There’s nothing wrong with a treat now and then, but these kind of large indulgences will seriously hinder your progress! Remember, just because you are working out does not mean you can eat whatever you want in any amount you want! If you have a goal, eat to reach it or you won’t meet it!
Remember no one food makes you fat. It is an excess of calories in general that causes weight gain. So don’t fear fats, carbs, protein powder or any other food! A balanced, healthy diet should include all three macronutrients.
There is NO STARVING ALLOWED on this challenge! Starving yourself will NOT get you to your goals and in fact, can cause permanent damage to your metabolism. This would make it harder for you to shed unwanted body fat in the future (on top of a variety of other much more dangerous ailments). Fill your body with the nutrients it needs to thrive.
If you’re unsure how many calories you need a day, there are a few things you can do. You can hire a dietician or someone who specializes in custom nutrition programs like my brother Spencer Neveux (www.spencerneveuxfitness.com), or if you cannot afford that option, there are a variety of online calculators and smartphone apps that may help! You can check out a few of these calculators on my site or explore the web yourself! (Calculators)
When you focus on health first, the results will come. Stay positive, eat well and have fun!
Disclaimer: The materials and content contained in this challenge, website, products, emails, messages, or consulting are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Always get the approval of a licensed physician before proceeding with any new diet or exercise plan.