By Kim Duke
NETA & AAFA Certified Trainer
1. You skip breakfast. After a seven to eight hour fast, you need energy. Food is fuel and by eating breakfast, your focus will improve and so will your metabolism. Make sure to include protein in your meal to keep you satisfied longer.
2. You eat healthy, but too much. Choosing healthy, whole foods is always my first choice in good nutrition. Moderation is the key. I love avocados, but eating a whole one on a daily basis will add up to too many calories. Keep your portions in check.
3. You don’t eat enough veggies. I have so many clients that say straight up, they do not like veggies. Veggies are an excellent source of fiber and nutrient dense. Plus, they are typically low in calories.
4. You don’t sleep enough at night. I cannot stress this enough. Not getting enough shut-eye at night can increase your appetite. It also can affect recover, energy and focus. Try to get at least seven hours of sleep.
5. Your focus is on cardio. Cardio will help you burn calories, but it doesn’t help shape your body, build muscle or improve definition. Strength training will build muscle and improve metabolism.
6. You aren’t eating enough. Some times I am shocked to see how little my clients actually eat in their quest for a thinner physique. Not eating will mess with your metabolism, inhibit muscle growth and can lead to overeating at times because you are beyond hungry. I recommend spacing meals and keeping a food journal to keep an eye on your diet.
7. You love condiments. Throughout the day, the “extras” that you add to your meals could be the reason you are not seeing results. The creamer in your coffee, cheese in your omelet, dressing, bacon bits, even ketchup- all of these add extra calories to your day. Try almond or coconut milk for your coffee, salsa on your eggs, and balsamic vinegar as dressing for your salad.
8. You aren’t prepared. Plan. Prep. And be prepared. Sunday is my prep day. It’s when I shop and prepare for the week. I need to have a healthy lunch and healthy snacks ready to go. If I do not do this, I find I will grab whatever is easy and that is typically not as healthy. It seems like a daunting task, but becomes routine in no time.