It is said that abs are made in the kitchen and not in the gym. As more research emerges demonstrating that your biggest ally in weight loss is a good diet plan, more and more people understand that the old saying about abs and kitchens is turning out to be true. Many fitness experts go as far as to state that slimming down comes down to 80% diet and 20 % physical activity. The conclusion seems to be that you can’t exercise to compensate for a bad diet and these two core elements need to work together.
While following a diet plan can seem troublesome at first, the key to success is sticking to a balanced meal plan. Getting enough calories, nutrients and avoiding drastic cuts or crash diets is the solution for long term success. Many get off a diet because it is too restrictive.
Lean Fitness diet plan rules:
- Never skip Breakfast
Breakfast is called for good reason the most important meal of the day. Eating a nutritious meal first thing in the morning will keep you full for longer and steer you clear of cravings or afternoon crashes. If you eat a good breakfast, you are less likely to make poor meal choices for lunch and dinner, less likely to snack and less likely to overeat throughout the day. Eating Breakfast also boosts your metabolism and aids digestion by getting things moving.
- Drink 2 glasses of water first thing
It is very important that you drink water first thing in the morning on an empty stomach. It will flush out toxins, combat constipation and bloating, improve your digestion and get you that flat belly you are going for. For even more benefits, add lemon juice to your water.
Fiber does wonders for weight loss. A good digestion is very important. Getting enough fiber into your diet combats bloating, constipation, indigestion or other such discomforts. Unfortunately many aren’t getting enough fiber in their diets. You can take a supplement, but it is recommended that you get your fiber from natural sources like fruit, vegetables, whole grains and seeds.
- Skip the pasta
Refined carbs have very little nutritional value. They spike your insulin levels since they do not have much fiber. As a result you get hungry faster and put on weight easier. Removing these from your diet will have a lot of positive effects. Choose whole grains like brown rice, quinoa, whole wheat etc.
- Eat your carbs in the morning
Even if you are going for a healthier version of carbs, they can still stall your weight loss, especially if you have a lot of weight to lose. Eat your carbs and your fruit in the first half of your day or before your workout.
- Go for protein and veggies
The combination of lean proteins and non-starchy vegetables is a winner when it comes to a lean eating plan. It is filling, nutritious and easy of your waistline. Pair chicken, fish or beef with steamed vegetables or a big green salad.
- Avoid sugar
This is a pretty obvious one to be honest. Staying away from sweets is mandatory. But what you need to look out for is the sugar is an unaware of. Many food items we don;t expect contain a lot of added sugar. Store bought sauces, crackers, cured meats and other packaged food have added sugar as a preservative. You need to steer clear of this sneaky sugar as well. Make sure you read the labels carefully before buying things. The safest choice would be the prepare most of your meals at home with fresh ingredients.
- Eat Healthy food that you like
It is unlikely you will be able to keep up a meal plan with food you do not like. Try to incorporate as much of the things you like without compromising the plan. If you don’t like fish, switch it out of grilled chicken or turkey. If you are not a fan or arugula, make yourself a spinach salad instead. Find what works for you and stick to it.
Sticking to a healthy eating plan is the first step in getting leaner. Aim to lose 1-2 pounds a week. This would be a slow, gentle and sustainable way to slim down. Incorporating a healthy way of eating into your lifestyle will ensure the weight stays off in the future.