get STARTED IN CREATING a FIT Eating Plan
When honoring God with your body, it is important to understand that what you put into your body will affect what you are able to do with your body. If you are trying to lose weight, this truth is even more critical to your success.
So where do you start? Let's first better understand the term "healthy (fit) eating."
Healthy eating can be defined simply by a "balanced diet." Diet refers to the foods you eat within a period time (a week, month, year). A balanced diet includes eating a variety of nutritional foods in the right portions. There are five primary food groups to incorporate into your healthy eating plan: fruits and vegetables, protein, dairy, whole grains and healthy fats.
So where do you start? Let's first better understand the term "healthy (fit) eating."
Healthy eating can be defined simply by a "balanced diet." Diet refers to the foods you eat within a period time (a week, month, year). A balanced diet includes eating a variety of nutritional foods in the right portions. There are five primary food groups to incorporate into your healthy eating plan: fruits and vegetables, protein, dairy, whole grains and healthy fats.
These basic nutrition guidelines will help you begin making better food choices in learning how to create a FIT eating plan. This is how you learn to eat according to your goals.
*FUEL YOUR BODY: You MUST eat to be healthy. The key is to eat the right foods at the right times to nourish your body. Understanding this is the first step in creating healthy eating plan—meaning, choosing the foods that will help you become healthier. So…
1) Don’t skip meals.
2) Know what you are eating (eat real food).
3) Listen to your body—eat when you’re hungry; don’t eat when you’re not.
*ELIMINATE UNHEALTHY FOODS: There are some foods (maybe even habits) that have little to zero nutritional value to the body. Think about the foods you eat now that are keeping you from FEELING & being healthy.
List the top 1-3 items you need to eliminate from your plan in order to help you reach your goals (your why) and one step you will take to eliminate it (or begin consuming less of it). Examples: fried foods, fast foods, sodas, sweets and alcohol.
FOOD #1:
ACTION TO TAKE:
FOOD #2:
ACTION TO TAKE:
FOOD #3:
ACTION TO TAKE:
*ADD HEALTHY FOODS: There are a wide variety of foods that are healthy for you—look at the foods on the CLEAN FOOD LIST. Which foods can you add to your eating plan? Pick at least one from each category. Then highlight your TOP 5 foods from each category.
VEGETABLES __________________________________________ FRUITS ________________________________________
PROTEIN _______________________________________________ CARBS ________________________________________
HEALTHY FATS ________________________________________ OTHER ________________________________________
*SUBSTITUTE your Favorite Foods: There are some foods that you can substitute with a healthier version. This will make all the difference! What foods would you need to find healthier versions for?
*TIME your Eating: Time & plan your meals to eat every 3-4 hours. Timing is everything. Consider your schedule and how you need to make adjustments to make this possible.
*FUEL YOUR BODY: You MUST eat to be healthy. The key is to eat the right foods at the right times to nourish your body. Understanding this is the first step in creating healthy eating plan—meaning, choosing the foods that will help you become healthier. So…
1) Don’t skip meals.
2) Know what you are eating (eat real food).
3) Listen to your body—eat when you’re hungry; don’t eat when you’re not.
*ELIMINATE UNHEALTHY FOODS: There are some foods (maybe even habits) that have little to zero nutritional value to the body. Think about the foods you eat now that are keeping you from FEELING & being healthy.
List the top 1-3 items you need to eliminate from your plan in order to help you reach your goals (your why) and one step you will take to eliminate it (or begin consuming less of it). Examples: fried foods, fast foods, sodas, sweets and alcohol.
FOOD #1:
ACTION TO TAKE:
FOOD #2:
ACTION TO TAKE:
FOOD #3:
ACTION TO TAKE:
*ADD HEALTHY FOODS: There are a wide variety of foods that are healthy for you—look at the foods on the CLEAN FOOD LIST. Which foods can you add to your eating plan? Pick at least one from each category. Then highlight your TOP 5 foods from each category.
VEGETABLES __________________________________________ FRUITS ________________________________________
PROTEIN _______________________________________________ CARBS ________________________________________
HEALTHY FATS ________________________________________ OTHER ________________________________________
*SUBSTITUTE your Favorite Foods: There are some foods that you can substitute with a healthier version. This will make all the difference! What foods would you need to find healthier versions for?
*TIME your Eating: Time & plan your meals to eat every 3-4 hours. Timing is everything. Consider your schedule and how you need to make adjustments to make this possible.
CLEAN EATING FOOD LIST
WHAT'S NEXT?
Once you begin establishing healthier eating habits, you can begin to get more intentional about the amount of calories you eat, how to meal plan and meal prep and refuel your body. But the first steps is to begin to making these small food changes.
When you're ready to move on, please contact me and I would love to help you fine-tune your nutrition!
BONUS INFO:
What is your recommended calorie intake per day?
to MAINTAIN weight:
*Add a 0 to your current weight (150+0=1500)
*Multiply your number by .2 to account for daily activity
(1500x.2=300)
*Add step 2 to step 1 (1500+300=1800)
*This is your body's daily calorie intake to maintain your weight.
TO LOSE WEIGHT:
*Subtract 500 calories to lose 1lb/week (1800-500=1300).
**Rule of thumb is to never go below a net calorie intake of 1200 calories.**
You can use a food tracker app like LOSE IT to help you keep track.
Consider any obstacles you may encounter over the next few weeks, such as holidays, birthday parties, vacations, etc. Write down ways you can maintain your healthy eating habits even when you are faced with unhealthy options.
WRITE OUT one Scripture or quote that will encourage you when making the courageous choice to be healthy becomes difficult.
BECOME ACCOUNTABLE to someone. Statistics show that you are 95% likely to achieve your goal when are accountable to someone for your actions and your goals. You should choose someone who will motivate you and be honest with you.
Consider joining our online SWEAT CLUB for added accountability daily tips & inspiration!
When you're ready to move on, please contact me and I would love to help you fine-tune your nutrition!
BONUS INFO:
What is your recommended calorie intake per day?
to MAINTAIN weight:
*Add a 0 to your current weight (150+0=1500)
*Multiply your number by .2 to account for daily activity
(1500x.2=300)
*Add step 2 to step 1 (1500+300=1800)
*This is your body's daily calorie intake to maintain your weight.
TO LOSE WEIGHT:
*Subtract 500 calories to lose 1lb/week (1800-500=1300).
**Rule of thumb is to never go below a net calorie intake of 1200 calories.**
You can use a food tracker app like LOSE IT to help you keep track.
Consider any obstacles you may encounter over the next few weeks, such as holidays, birthday parties, vacations, etc. Write down ways you can maintain your healthy eating habits even when you are faced with unhealthy options.
WRITE OUT one Scripture or quote that will encourage you when making the courageous choice to be healthy becomes difficult.
BECOME ACCOUNTABLE to someone. Statistics show that you are 95% likely to achieve your goal when are accountable to someone for your actions and your goals. You should choose someone who will motivate you and be honest with you.
Consider joining our online SWEAT CLUB for added accountability daily tips & inspiration!