Romy’s Top Ten Tips for “BE LEAN” Success

How to drop the inches and keep them off — forever!

1) Avoid processed wheat and all flours day-to-day, unless you are having a “cheat meal.”

Instead, consume most of your carbohydrates from whole fruits and veggies (raw or lightly steamed); for starchy carbs day-in-and-out, stick with: oatmeal, yams, quinoa, lentils and other whole beans (organic is best), as well as toasted Ezekiel bread. Brown rice and brown rice pasta is fine two to three times a week. Even with healthy food, the calories still count; measure your portions.

2) There is no going ‘off’ your healthy eating plan! You simply do the best you can each day. Plan for your 1-2 ‘cheat meals’ each week. ‘Cheat meals’ are meals in which you eat too many calories at once, causing your daily calories to go several hundred calories over your ‘goal’ calories for the day. For some people, a ‘cheat meal’ may mean consuming unhealthy foods, as well as too many calories. Do not mentally allow the thought that you ‘messed-up’ or you’ll go back to eating the old way, maybe even bingeing. Eating your old way did not get you lean and keep you lean. This is about eating your 5-6 small meals 80-85% of your 7-day week. This way, you’ll get to your goal weight – and stay there!

3) Day-to-day, avoid processed meats (lunch/deli meats, hot dogs, bacon, sausage, wings, pepperoni, etc.) unless they are nitrate-free. Nitrates are a cancer-causing preservative.

4) Scan labels for omega 6 oils. There are too many of these pro-inflammatory oils in processed foods and in the American diet as a whole. Oils high in omega 6 are added to most processed foods.

Avoid when possible. These oils are as listed in the ingredient list as follows: corn oil, safflower oil, sunflower oil, cottonseed oil, soybean oil, peanut oil). Cook with extra virgin olive oil or extra virgin olive oil spray. For high-heat cooking, only use grape seed (or rapeseed) oil. Also, make sure to take 2,000mg of a purified, molecularly distilled omega 3 fish oil supplement each day. If you eat less processed foods, you automatically avoid excessive omega 6s.

5) Trans fats are ‘fake fats’ and toxic; they are listed as ‘partially hydrogenated’ or ‘hydrogenated oils’ in the list of ingredients. Avoid them.

6) Fiber! For 3 days in a row, count how many grams of fiber you consume. Women should intake 25g per day, men 38g. Fiber fills you and helps reduce the risk of colon cancer and many other diseases.

7) Figure-out your calories for the day as they day goes on. If you know you already ate 4 or 5 meals of 1600 calories, and your total for the day is 2000, consciously figure-out how many you should dedicate to your last meal or snack of the day.

8) Calculate how many grams of protein you have eaten. Aim for 20-25% of your calories from protein and choose lean sources (wild caught fish, chicken, eggs, egg whites, turkey, lean beef, whey protein, low-fat organic cottage cheese, organic Greek Yogurt).

Protein fills you and preserves you lean muscle as you lose body fat (inches). Start your day with a serving of protein; aim for about 20-25g grams of lean protein at breakfast. It’s healthy to get 55% of your calories from whole food sources of carbs, especially fruits and veggies.

9) Figure-out your meals ahead of time along with the TIMES you will eat them. Remember the 3 principles of success:

  • Go grocery shopping right away
  • Prepare 1 week worth of most foods that won’t spoil like eggs (3 days of meats, fishes, chicken, etc.)
  • NEVER go anywhere w/ out food (that means having bars, nuts, yogurts, fruit and other convenience foods for the week handy)

10) Drink enough water! Sometimes you are thirsty and craving excess carbs, because carbs are mainly composed of water! Brush your teeth and floss after meal 5 or 6, whichever is your last planned meal.

Copyright © 2005, 2011 Essential Fitness, Inc.

About Romy Nelson
Owner and operator of Essential Fitness, Inc., Romy is a nutritionist, media consultant and author. Her main goal is to teach individuals how to make long-term lifestyle changes, and break free from unhealthy eating patterns and the cycle of yo-yo dieting

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