Special holiday note: if you follow this with getting back to your workouts, you will not wobble with the holiday 30!
What does it mean to eat tight? Tight eating means sticking to healthy, unprocessed/low processed foods within the calories you should consume each day. Unfortunately, when some people try eating tight, they short themselves and are left feeling starved. Please, consult with your medical provider before making any dietary changes.
If you follow these basic principles, you will do better with your weight management goals:
- Find out what your daily calorie consumption should be and stick to it. A personal trainer or nutritionist can help you figure that as well as carb, protein, and fat intake percentages.
- Stick with lean meats and dairy, and Omega-3 eggs. Keep red meats to once a week. Choose lean poultry and fish. If you are vegan, be sure you are using the right combinations to get complete proteins in your diet.
- Eat whole grain carbs, ditch the junk. Going Paleo? Be sure you know which veggies are higher in carbs so you don't short your fuel.
- Load up on veggies & fruits, the low glycemic variety. Allow yourself one day for some of the higher glycemic variety as a treat. Check the glycemic index.
- Cut down on the condiments. Replace mayo with avocado spread, salsa for ketchup, etc. No more than three a day.
- Plan out your meals across your day. Each meal should be balanced.
- You may need power snacks to carry you through long stretches. These snacks should contain complex carbs and protein, low fat and no added sugar.
- Snack on fresh veggies if you get the urge to nibble. Keep them cut and ready in your fridge.
- Avoid empty calorie foods and drinks: Chips, alcohol, pop, etc.
- Avoid weekend binging and midnight fridge raids. If you are truly hungry, stick to your cut veggie snacks. Make sure you are getting enough carbs and protein in your meals.
- Avoid foods that cause bloating. Processed foods like lunch meat and prepackaged meals irritate your digestive system. Make food ahead to take to work or school.
- Drink water! It's the only drink that really hydrates you. Your body has to work to pull water out of other drinks and foods. Don't short yourself!
If you follow this, you will feel satisfied and lose the weight. It takes determination to keep this for a lifestyle, not a short-term diet. Should you find yourself cheating, get back on track the very next day. Need more ideas? Check the Grocery Cart Challenge
May God bless you!
- Ace Lifestyle & Weight Management Consultant Manual, 2nd Edition.
- NETA The Fitness Professional's Manual, 4th Edition.
- Take It Off Weight Loss Program Manual.
- First Place 4 Health by Carole Lewis. Regal Publishing. Copyright 1984.