Part I of this series focused on cardiovascular training and maximizing your time in the gym. Part II of this series focused on weight training and resistance training. In this part (Part III) of this series we are focused on nutrition and diet. Your nutrition represents 80% of the way you look. There is a big difference between eating clean and eating balanced. Here are four tips to help you find your balance.

TIP # 1 IS CALCULATE YOUR BMR -  Your BMR is your basal metabolic rate which is how many calories your body burns based on your age, weight, height, gender and activity level. Your BMR gives you a BMR calorie count which is how many calories your body is burning. This number of calories is how many calories you need to maintain your current weight; therefore, if you want to lose weight you will need to decrease your calories and/or increase your activity level.

TIP # 2 IS FOLLOW A HIGHER PROTEIN DIET – You want to incorporate into your diet 40% of your calories to be protein, 40% of your calories to be carbohydrates and 20% of your calories to be fats. 1 gram of protein and 1 gram of carbohydrates equal 4 calories and 1 gram of fat equal 9 calories so you want the percentage of those fats to be lower than your protein and carbohydrates because those fats do have a lot more calories. Following a higher protein diet is going to make a huge shift in the way your body works because your body does not store protein as fats and it does help add to your lean muscle mass. Lean muscle is amazing because not only does it burn fat but it also gives your body a really nice, sculpted, beautiful look.

TIP# 3 IS TO STAY CONSISTENT – Consistency is key when it comes to losing weight. Whether you put on some extra weight from pregnancy or decreased metabolism due to age when you decide it is time to lose that extra weight it is important to remember that you did not put that extra weight on overnight and you will not take it off over night. Make a commitment to your weight loss but remember that it is going to take a little time to get the results you want. Be consistent for at least ten to twelve weeks to start seeing really great results.

TIP # 4 IS TO GET A FOOD SCALE – Food scales are really important because they tell you exactly what you are eating. Sometimes we think we are eating something that is really healthy but it is actually really high in fat. For example, one avocado has 50 grams of healthy fats. Even though these are HEALTHY fats they are still fats and will be stored in your body as fat. If you put your avocado on the food scale it will tell you how many grams are fat, how many grams are protein, how many grams are carbohydrates as well as how much sodium is in that avocado and how many calories you will be consuming. So find you a good food scale and make it a part of your meal planning.

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