1. they plan ahead and prep meals in advance.
2. eat 5-7 times a day. eating every 2-3 hours keeps your blood sugar stable and prevents cravings. eating frequent meals also keeps the metabolism going which is absolutely necessary if you want to lose fat or stay fit.
3. they get protein at every meal. 15-30 g of lean protein at every meal will keep the blood sugar stable and the hunger away. not to talk about preserving lean muscle tissue..
4. they stay away from sugar and processed food.
5. they don't cut carbs. carbs are fundamental if you want to build muscle or preserve muscle tissue. without the carbs a lot of protein gets wasted because it can't reach the muscle. carbs, in fact, enter the cell which releases sodium which acts as a transport system for the amino acids. this is also why it is not wise to cut out sodium!
6. they love the veggies. veggies are rich in fiber which slows down the digestion. in this way the nutrients are absorbed very slowly and the blood sugar remains stable.
7. they drink lots of water. water is essential for almost every metabolic process and dehydration leads to chronic fatigue, headaches, muscle cramps, dry skin, hair, and eyes, constipation, and physical weakness.
8. they know that fats don't make you fat. good fats are essential for vitamin absorption, hormone production, metabolism function etc. protion control here is a must so prepackaging your nuts is a very smart idea!
9. they lift weights 4-5 times a week. weight-lifting boosts the metabolism and associated to a proper nutrition it supports muscle growth. and we all know that muscle is the live tissue.. the more muscle you have, the more you can eat. simple.
10. they get enough sleep. sleeping 7-8 hours a days is essential for a healthy hormone balance. during sleep our body rebuilds and recovers. if you don't get enough sleep and give your body the chance to heal itself, you can't complain that you are not getting results. i know that for some of you getting enough sleep is a challenge.. but you must get those hours of sleep in if you want to stay healthy.
11. they prioritize. no time for exercising, prepping your meals etc? prioritize! do what is necessary not what can be postponed. schedule the housework and use a timer. try to do as much work as you can in that frame of time. don't waste time on internet or phone, concentrate on work and you'll be surprised how much time you have when you get rid of distractions.
#fit #healthy #mealprep #sleep #metabolism #protein #hydration #weightlifting
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