1. Count your macros. I know I am biased because I own a macro company but the truth is, I wouldn’t have started it if I didn’t believe in it 100% as the best possible solution to controlling your nutrition.
2. Workout Regularly. I don’t need to expand on this. We all know that 3-5 days of some sort of exercise is going to help you feel better mentally and physically.
3. Less sodium. Actually, sometimes I think this is a myth because after counting macros I have actually increased my sodium intake and have had close to zero "fat days"! I also lessened eating out to slim to none so that could also be why. If you eat out then you can’t control how your food is prepared so I strongly encourage you to leave eating out for rare special occasions. When you are working out and eating the proper portion of carbs/protein/fat then your body metabolizes the food well and sodium doesn’t seem to affect the body as much. With that said, it does help to add in a banana because you want a 2:1 ratio of potassium:sodium to ensure proper body function. Potassium helps conduct nerve impulses and muscle contractions, regulates the flow of fluids and nutrients, and helps keep your blood pressure in check—partly by countering the effects of sodium. The ratio between these two micronutrients is more important than the amount you consume of these nutrients standing alone. I used to avoid bananas because of the sugar but now I enjoy them daily since I can make them fit my macros :)
4. Hydration! Drink more water or any hydrating source for that matter. Whether it is juice, gatorade, sparkling water, or the best source, good ole’ classic H20 you need to be consuming 1oz per body weight per day. Alcohol and soda don’t count, also known as “pop” where I am from ;). I know what you are thinking, but those have so much sugar and will make me fat. Well, yes if you are consuming too many carbs and not working out this can be true. If you are working out regularly and monitoring your carb intake to somewhere around 35-45% of total calories than you should be fine. Just make sure it fits your macros and you will be ok. If you think that is preposterous, no problem…. just drink enough water and then we are on the same page. H20 is my drink of choice anyways:)
5. Sleep! This is actually #1 in my book. So many Americans skimp on sleep and no wonder people are angry, aging quickly, depressed, anxious, tired and fat. If you don’t get enough sleep your body cannot recover or function as designed which will create more problems than you want to deal with. Cortisol tends to go through the roof which makes it tough to lose fat. This is the easiest fix in my opinion if you make it a priority (unless you are a new mom of course and in that case, you are doing great!!)
For all the people who love controversy...As a disclaimer I realize I am not fat but whether you are 100lbs or 300lbs most of us can relate to what is commonly known as "fat days".
Lindsey Love Jenks
CEO Lean Machine Nutrition