Eat less, and eat better foods it the trick. You actually want to be eating 5-6 meals a day, evenly spaced out, with breakfast as your largest. You want to hit about 2000 calories altogether, so breakfast about 500, and then the others about 200-300. It can be hard to eat such a large breakfast if you're not used to it, but it's the best way to start the day.
What foods to eat is easy. The three things you should be thinking about it carbohydrates, fats, and protein. You want complex carbohydrates, like you would find in whole wheat foods, and complex sugars like in fruits. Simple sugars turn right to fat. You want good fats, mono and poly-unsaturated fats, and omega-3's. You want lean protein, best found in things like chicken, turkey, and tuna. Try for 30% fats, 30% carbs, and 40% protein.
So yeah, that's that. Like I said it is pretty easy to eat well, especially if you plan your meals out for the day. So yeah, whole wheats, lots of vegetables (leafy greens, not stuff like potatoes and corn), fruits, good lean meats, and no stuff like candy or soda (drink water). Try to get the recommended 25g of fiber, and take a multivitamin to make sure you get all your nutrients. Oh, and limit the sodium intake.
Prepared foods are generally not what you want, but some are alright, just check the nutritional information. Try to think ahead of foods that you can make in bulk ahead of time, and take as you need, like hard boiled eggs, or making a healthy spaghetti sauce that you can freeze and use as needed (and to be eaten with whole wheat noodles or course).
Hope that makes it easier.
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