5 simple Tips for Fuelling Your Stronger, Healthier Life

Introduction to a Healthier You

Getting stronger, fitter and healthier is not just about working out in the gym and running. Whether you are looking to loose fat or build muscle or simply get fitter, the food you eat is a crucial part of the process. They say 6 packs are made 80% in the kitchen and 20% in the gym. Here are 5 tips to help you reach your goals.

1. Avoid processed foods

Processed foods are any foods that have been altered from their natural state. They can contain high levels of sugars, salt and unhealthy fats such as seed oils. They are designed to leave you wanting more-not to be good for you. Try to stick to making your meals with unaltered ingredients (meat, potatoes, vegetables etc) It does take a bit more effort which is why a lot of people don't bother but if your life and longevity depend on it, I'd say it is worth it. This can make a world of difference in how you feel and function. Your body will thrive on proper food!

2.Increase protein intake

Most people do not eat enough protein, especially if they are working out. If you want to maintain or build muscle you need enough protein. General guidelines are 54grams a day for a healthy 150 pound person, 68-81 grams per day for a healthy 150 pound person over the age of 50, and 81 to 110 grams for a healthy 150 pound person who is highly active or strength training. It should be sourced from lean meat, fish, eggs, dairy, beans or tofu and spread the total amount across your meals.

3. Eat More Veggies

Vegetables are powerhouses of nutrients! Aim to fill half your plate with colorful veggies at every meal. They are low in calories but high in fiber, vitamins, and minerals. Experiment with new recipes or salads to keep things exciting!

4.Snack smart

When hunger strikes between meals, choose healthy snacks. Think of options like veggies with hummus, Greek yogurt, or a handful of nuts. These nutrient-dense choices will keep your energy up without the crash that comes from sugary snacks.6. Mind Your Portions.

5. Measure your macros

Macros are the main food groups-Protein, Carbs and fats. If you don't measure what you are eating you will probably over eat on carbs and under eat on protein. It is also important to be consistent and fairly accurate with your macros so you can adjust as required if you are not seeing the results you should be.

These 5 tips should be seen as a general guide. It doesn't mean you have to stick to it exactly every day but the closer you adhere to it the better the results and benefits. If your current diet looks nothing like this and you need to make a lot of big changes to get to this don't do it all at once. If you make small changes over time you are more likely to keep it up. Our bodies don't like change. They try to resist so it needs to be done stealthily over several weeks or months so our bodies don't notice and fight back but be consistent over time and it WILL happen.