Mix protein, carbohydrate and fat together for a complete and satisfying meal. The carbohydrate will give your brain the glucose it needs for ‘brain power’ and the protein and fat will prevent the blood sugar crash as well as making the meal digested more slowly – keeping you fuller longer. (2 egg whites, 1 whole egg, fresh fruit or whole grain toast).
Do not go longer than four hours without eating. By starving yourself, you do not lose weight – in fact, your body goes into a survival mechanism by which it holds onto the fat tighter – it doesn’t know it’s going to be fed again. In addition, by eating every three to four hours, you will be able to control your blood sugar.
Not only will you be consuming important and powerful vitamins and minerals as well as the protective antioxidants, you will be keeping full and regular on the extra fiber you are eating!
Dehydration can lead to sugar cravings as well as fatigue. In addition, for every cup of caffeine (cola, tea, coffee, chocolate), you need to replace that water loss with two glasses of water. Flavor the water as much as you want to without sugar though – add lemon, lime, melon or berries.
Just keep moving. Add weight training to your cardiovascular workouts. The more muscle you have, the easier it is to gain lean muscle mass and lose body fat. Be at you’re the correct heart rate for your age in order to achieve your goals. Remember that you can split up your exercise time – do 20 minutes in the morning, 20 minutes in the afternoon and 20 minutes at night. The important thing is to exercise enough each week and at the correct heart rate.