Discover how to make the right choices when you eat out at your favourite restaurant so you stay on track with your health & fitness goals.🍔🍟🍕
There’s nothing worse than going out with friends and family and being stuck with what to eat if you are looking to stay healthy or have a goal you want to hit.
This ultimate Eating out cheat sheet guide will show you what foods will work for you and what you may want to avoid if you want to stay healthy and achieve results. 🙌
There are many celebrity trainers and fitness figures who offer a variety of short and medium-term fitness programs you can join. The majority of these fitness plans include nutrition support alongside the workouts which is key when you’re trying to lose weight.
Researchers found that exercise alone can only account to very small or no weight loss success at all, while if you add caloric deficit to the plan, you are better equipped to achieve your goals. This basically means that one way or another, you control the amount of food you eat, so you consume less calories than you use. This is the approach we use for our personal training and small group training clients at StudioTwenty3 too.
I use The Body Coach 90-Day program as an example for this article, but all plans that include structure to your nutrition will provide similar chances for success. Let’s see the 5 main reasons these programs work.
1. He makes you prepare your own meals…
That’s right. No takeaways or eating out while on the programme if you’d like to achieve your goals. The reason behind this is that you will be in full control of what and how much goes into your meals and ultimately how much you eat.
The calorie difference between the same meal cooked at home or eaten away can be as much as 40% in some cases, not to mention the high sodium content of restaurant foods in general. This means by making you cook your own meals, he helps you restrict your calories without having to worry about it.
2. You eat real food…
By real food I mean fresh whole ingredients including meat, vegetables, fruits and grains that have high nutrient content. Weight loss is all about the calorie deficit. You could eat burger and cake and still lose weight if you can stick to a calorie restricted plan. How you would feel though would be another question.
Eating whole food means your nutrient intake will be high, both on macro and micronutrients. The latter include essential vitamins and minerals your body needs to operate at an optimum level. Consuming sufficient Iron, vitamins B12, D and C, Calcium, Magnesium and Zink will contribute to your health, your energy levels and how you feel on a daily basis.
3. Doing exercise 4-5 times a week…
Exercise alone won’t help if you don’t change your nutrition habits. Combining regular exercise with portion control however is the gold recipe for faster fat loss. Your body operates in a higher caloric deficit. Just make sure you eat for your activity levels to prevent burnout.
Exercise is beneficial to improve your cardiovascular fitness, strength, stability and mobility. All these contribute to a better quality of life. Elderly people, who kept their activity levels high, move better, feel better and are generally happier.
Regular exercise also gives a structure to your life. It helps you become more organized which will show its benefits when you plan your week ahead and prepare your meals. It’s all related and by mastering one aspect, you’ll find it easier to stick to your plan in other areas too.
4. He makes you accountable…
You become part of a community where you can ask like-minded people and the coach himself if you have any concerns. They will also check-in on you to ask about your process. Having someone keeping you accountable will help you to make conscious choices throughout the day and decrease the likelihood of falling off the wagon.
This becomes especially important when you hit a low motivation week. You know, when all you want to do is to eat chocolate, cake or crisps and sit on the sofa every night. Accountability will get you off that sofa and help you not to buy the treats.
5. It's really as simple as that.
The principles of weight loss are very simple indeed:
Unfortunately, a part of the fitness industry makes it look like you must reach for magic pills, restrict certain macronutrients completely or even sweat it out in the gym for 2 hours every day to be fit and healthy. Most of that advice is driven by profit. All you need to do is to find YOUR balance, become more aware of what you eat, stay active and enjoy the process.
Have you got questions or would like to know more about how we apply these principles at StudioTwenty3? Feel free to message me.
Gareth Allen - Personal Trainer and Owner.