One of the most important aspects for optimizing your health, your physique, and your overall function is nutrition. Think about it: nutrition affects energy levels, our activity, our mind, and our productivity. Unfortunately it is one area of our lives that seems to be overlooked or placed on the back burner. How many times do we find ourselves in a time crunch and grab the first thing in site? Or the latter, we don’t eat and then later find ourselves ravaged and in turn we eat anything and possibly everything in site? We do our best to eat “healthy” and exercise when we can, but it can be a daunting task, and often our waistline tells us we haven’t been doing as well as we thought we were. Eating for fat-loss takes work and time, but it can be simplified. Below are a five fundamental tactics I use to automate my nutrition from day to day to help promote fat-loss while conserving mental energy:
Choose Calorie-Free Beverages. This is a super easy way to shrink your waistline, improve your health, as well as help you transform your physique. Being honest, cutting out (back significantly) sugary beverages and alcohol can make a huge difference in your appearance as well as your waistline. It might be a challenge at first, but once you commit to water, unsweetened tea, and other calorie free beverages, you will see results. Once you tell yourself I am only going to have 2 glasses of wine on Saturday, or 2 beers during the football game – it becomes easier to cut back or eliminate added calories and unwanted hormonal responses from alcohol.
Dummy Proof the Office. I was in the office the other day when I discovered the snack drawer had been restocked! Excited I salvaged through it – only to find Cheetos, granola bars, a party size bag of M&M’s and trail mix. Ugh, I thought to myself, I need to stay away from this side of the office! I had forgotten to pack snacks that day and it happened – I went for the M&M’s. So how to avoid this when mid-afternoon hunger hits: pack up your own snack drawer. Whether it’s bags of protein powder, protein bars, portioned bags of almonds, etc. to keep on hand. These are all back up ideas that can be kept in a drawer and used to help keep your nutrition on track when hunger hits.
Give you kitchen a makeover. One of the most important ways you can automate your nutrition is to make it over, literally. Keep out appliances that will help you reach you goals. The blender, protein powder, and daily supplements stay out on the counter, which serve as a reminder. If you were to open my refrigerator you would see eggs, chicken, a filled vegetable drawer, almond milk, and almond butter, with some condiments. The idea here is to only keep around what you will eat that aligns with your nutrition goals. Anything extra (junk food) will just serve as temptation and when you are tired and worn out, will be much harder to resist. Obviously if you have kids your refrigerator might be a little different, but in this case try keeping your foods separate from theirs – only chose from your foods!
Standing appointments with the grocery store. That’s right – treat going to the grocery store just as if you were having a meeting at work or an appointment at the gym! Doesn’t matter when, but make it a point to get there, preferably at the same time each week with the same list. The idea here is that it because automatic. Usually, when I go in the store, it takes me about 10 minutes tops because I know exactly what I need. This also prevents me from browsing the aisles and picking up foods that I do not need and aren’t inline with my nutrition goals.
Dining out menu is the same, no matter what restaurant. I do not mean this 100% literally, but almost. What this means is, no matter where you are eating, know ahead of time that you will be choosing a protein and a vegetable for your meal. Whether that is a salad with dressing on the side or fish with a side of double vegetables – it is essentially the same at any restaurant. If you can adopt this mindset, it can allow you to enjoy going out to eat without consuming copious amounts of calories from sugar, fat, and salt laden dishes.
I hope this provides a starting point for helping you stay with your nutrition and physique goals! Proper nutrition for fat-loss doesn’t have to be a daunting, time-consuming task, use these five ways to automate your nutrition today!
I look forward to hearing from you! Tweet me your automated nutrition tips at @KelleyVargo or leave me a message on Facebook!