It’s SPRING! We’ve been waiting all winter for this! The sun is starting to peek out of the clouds, the snow is starting to melt and….it’s time to wake up from hibernation and get outside. 🙂 If you’re like most people, winter is a time to relax indoors in favor of the fire vs. going on a run in 15 degree snowy weather.
You may have added a few extra pounds this winter that you want to shed before summertime. We’re here to help you in your Nutrition Revolution so you can eat better, look better, and feel better than you ever have before. Take these three tips and find a way to integrate them into your next 30 days to lose weight and stay fit this Spring.
Maximize your nutritional intake
Foods can be separated by the caloric density, which is the amount of calories a particular food has in comparison to its size.
If you want to stay fit this spring, you need to identify some low caloric-dense foods and incorporate them into your daily diet.
These are foods that take up a lot of space in your stomach but don’t overload your body with excess calories. They make you fuller longer and help you maintain a lower daily caloric intake.
Some ideas (calories per CUP of food):
- Cabbage – 21 calories
- Carrots – 52 calories
- Turkey – 153 calories
- Vitality Blend – 112 calories
- Cucumbers – 16 calories
- Grapes – 104 calories
- Spinach – 7 calories
- Chicken – 231 calories
- Popcorn – 31 calories
If you’re looking for recipes with low calorie-dense ingredients, check out our recipes page!
Commit to evening walks 4x a week
After months of grueling temperatures and snow…it’s finally warming up! Shake off the snowflakes and get out in your neighborhood – commit yourself to taking 30-45 minutes evening walks, which a beneficial in more than one way.
Walking in the evenings after dinner can help your body digest the food you just consumed and keep your metabolism up as you wind down your day. Walking for more than 30 minutes also releases endorphins in your body, which make you feel good and can help you relax.
Lastly, walking is a helpful way for your mind to process your day. Stress is something that millions of Americans struggle with, but an evening walk around the neighborhood can help you process issues and release your worry.
Limit your carb consumption
First off: not all carbs are bad. We’ve been told quite a few lies about what carbs do to your body, and its important to be educated about them.
Simple carbohydrates like breads, sugar, pastas, white rice, and candy have 1-2 sugar molecules in their chemical composition. These are bad for your body.
You should try to avoid simple carbs at all times, because they provide little nutritional value to your body. They also have little fiber in their composition, except for veggies, which ARE simple carbs but your body processes them like good carbs (complex) because of their high fiber content.
Speaking of good carbs, complex carbohydrates have 3 or more sugar molecules in their chemical composition. Foods like whole wheat pasta, sweet potatoes, brown rice, and whole grain bread are complex carbohydrates that are good for you.
However, you STILL want to eat these in moderation because they usually are high-density calories.
Limit your carbohydrate intake to 35% of your daily calories, which on a 1500 calorie diet is 525 calories. Consume complex carbohydrates only, and do your best to consume low calorie-dense foods when possible, which fill you up quicker for less calories.
Enjoy your spring, and we hope these tips can help you live a healthier, more vibrant life. We’re on mission to help people start their Nutrition Revolution in whatever way they can, so send us your feedback on what you’d like to know about!