As we know nutrition accounts for 70% of our body composition goals. We have all heard the saying "you can't out train a bad diet". You could be spending hours in the gym, never miss a session and give 100% effort every time you train but if you aren't watching what you are putting in your mouth you won't see the changes in your waistline.
Macro tracking and meal planning is the most useful tool in your weight loss journey. The first step is finding out how much you should be eating for your goal, daily activity level and body type. Your trainer will sit down and work this out for you in your initial goal session and then again, every 9 weeks as your goals and body composition change. Once you know this, the next step is to sit down and plan out your week to ensure you hit these numbers each day. The key here is to fill your food diary with foods you ENJOY to eat to ensure you stay consistent and make it a lifestyle rather than a quick fix diet.
If you are unsure of what to eat your trainer can help you by sitting down and creating some healthier alternatives to your favourite foods. There is always a healthier, lower calorie option that will leave you feeling satisfied while fitting your macros and keeping you on track with your goals.
The next step is meal prep- "Failing to plan is preparing to fail". If food isn't planned and sitting there ready to go it is much easier to fall off track and make bad decisions in relation to food. Once you have planned your week it's time to start cooking. Dedicating a few hours at the beginning of the week will save you time, money and hassle later in the week. Here are a few of my tips on effective meal prep:
- Plan your meals for the week in advance.
- Write a shopping list to stick to.
- Cook in bulk! This saves time and money.
- Weigh your individual meals out and put them in containers for you to grab and take with you or have options such as meat, potatoes and veggies in containers ready to be weighed out based on your food for that day.
- Seasoning! Meal prep doesn't have to be boring. Spice up your meals with different flavours that you enjoy!
The most important thing is to ensure you are consistent with your nutrition. You need to figure out what works for you, is efficient, sustainable and will fit your specific calorie allowance. Here at Vision we want to help make nutrition fit your lifestyle while helping you achieve your goals. It isn't a one size fits all and we are here to show you weight loss can be fun and enjoyable- you don't have to miss out!
*Disclaimer: Individual results vary based on agreed goals. Click here for details.