Below are 5 essential habits via the Precision Nutrition System. which I am Level 1 Certified. These 5 habits are pretty deadly and are easy to use in your life! Why?!
Well, they are easy to follow, especially if you looking to lose body fat and get leaner without the work of calorie counting and spending countless hours logging and tracking your food choices (which is still a good idea)
Enough said, here is the list.
Habit # 1.) Eat Slowly and Stop at 80% Full.
It takes 20 minutes for brain signals to kick in, take your time and enjoy your meal.
Habit #2.) Eat Protein dense foods with each meal.
Women- 1 Palm (20-30g)
Men- 2 palms (40-60g)
–This will support positive nitrogen balance, leading to better muscle development, body composition, and metabolism.
Habit # 3.) Eat Vegetables with each meal.
½ cup raw= 1 serving, aim for 10 servings between fruits and vegetables per day. 2 palms per meal!
–These are filled will all kinds of good super nutrition elements, such as phytochemicals, fiber, and anti-oxidants. Fight cancer, fill up on good stuff, and be healthy!
Habit # 4.) For Fat Loss, eat most carbs after exercise.
Keeping carbs low until after exercise will promote burning stored fat before/during exercise.
–Keep carb choices slower digesting, such as sweet potatoes, potatoes, oats, quinoa, and whole wheat if you tolerate them.
Habit # 5.)Eat healthy Fats Daily.
Get roughly 30% of kcals and include healthy fats during each meal.
Get 1/3 from each type of fat, saturated, mono-unsaturated, and poly-unsaturated by varying your sources between lean meats, fish, nuts, and healthy oils.
lately I added supplements to my cupboard. Use these if you cant get enough fat from whole foods.
-Fish Oil. A MUST!
I know its hard to lose weight, trust me I am a fat dude myself, but I have been applying these habit based nutrition techniques and they are working, and they can work for you too.