Week 3

By now you may be getting into a healthier routine and you may start noticing you have more energy. Change is happening! Noticeable changes in body composition are just around the corner.

1. Reducing calories for fat loss

When fat loss is your primary goal, you should decrease your total daily calories. Plan to eat a little less than you usually do. You don’t need to count every calorie but reduce your snacks and meal sizes.

2. Incorporate protein into your meals

How much protein you eat determines whether you’re going to lose body fat or lean muscle. Ideally when your weight decreases it should come from a decrease in body fat and not lean muscle. You can choose from sources including: lean meats (chicken, turkey, fish, lean beef, lean game meats), lean vegetarian sources (tofu, tempeh, legumes), or powdered protein supplements. Protein also keeps you feeling full for longer.

3. Limit sugar and processed carbohydrates

Too much sugar/processed carbs in your diet can prevent fat loss (or even cause fat gain). Added sugars can be found in pop/soda, fruit juices, salad dressings, desserts, sweet snacks, and more. Processed carbs like white bread, pasta, cake, donuts, cereal etc. should also be limited. Again, you don’t have to cut these out completely. Just have be sure to eat fewer of them than usual.

4. Eat enough vegetables

Try replacing your processed carbs with greens. You’ll still feel satisfied at the end of a meal while also increasing your intake of fiber and other important vitamins/minerals. Vegetables supply the body with the nutrients we need to feel and perform at our best. Regardless of which veggies you choose, make sure you’re eating more than usual.

5. Choose healthy fats

Highly processed fats, often found in fast food, can ruin your health and lead to fat gain. However, a healthy mix of other naturally occurring fats (polyunsaturated and monounsaturated) is important for fat loss and health. Healthy fats contain nutrients your body needs to stay healthy. You can choose from sources like olive oil, avocados, raw nuts, raw seeds, and omega-3 fish oils.

Link to Canada’s Food Guide:  https://food-guide.canada.ca/en/

Just a reminder next week is your mid-point test. Two hours prior to your test avoid smoking, caffeine, a heavy meal and six hours prior to your test avoid exercise.