Top 10 Tips to Get Fit Fast (BONUS: Weekend Food Guide)


Top 10 Tips to Get Fit Fast


1) Nutritious Food - Fat loss begins and ends with healthy food. Our low-calorie meals are designed to help you lose fat while giving your body the essential nutrients it needs to function better.

2) Clean the Junk - Remove all processed foods, soda, alcoholic drinks and sweets from sight so you won't be tempted to cheat.

3) The Adjustment Phase - our bodies will adjust to the food we give it but it does not happen right away. It may take 7-10 days before our bodies adjust to the food.


Some people transition quicker than others so be patient and stay on the course. You might feel weak or hungry during this phase. If this happens, please do not starve yourself. You can eat more protein and veggies. Snack on cashews, cottage cheese, almonds and/or salads.

4) Drink and Hydrate - aim for at least 1-2 (women) to  2.5-3 (men) liters of water. Drink it all throughout the day.
You can also drink black brewed coffee - no sugar, creamer or milk. No instant coffees and 3-n-1's. Herbal teas - green tea is the best - no honey.
Here's a tip: Flavor your water by adding slices of lemon and cucumber.

5) Manage Your Stress - We all encounter stress in our daily lives. Being unable to manage stress will lead to hormonal imbalances thus leading to weight gain so it's best to breathe and relax.
You can also de-stress by chatting with a friend, watch a tv show or movie, get a massage, listen to music, play a sport or exercise.
Don't drink alcohol to de-stress. Alcohol will hinder your progress. It can also lead to poor sleep --- so save it only for special occasions.

6) Get up and move - Exercise will help accelerate fat loss. No need to enroll to expensive gyms. Home workouts will do just fine. You can search for HIIT workouts on YouTube and follow them at home. Start with a light workout and gradually increase difficulty when you feel you can do it. Slow and steady is best if you're just starting out.
If you're sitting on the couch or in your cubicle while reading this - Stand up and grab a glass of water to drink!

7) Sleep - depriving yourself of sleep can lead to weight gain. Aim for at least 7-8 hours of sleep a day. If you can squeeze in naps, do it. Avoid caffeine past 6pm, avoid eating and using electronic devices 2 hours before bedtime.

8) No 'off' days - weekends do not give you the liberty to cheat - if you do this, you are only cheating yourself. Continue to eat a balanced meal that includes protein, vegetables and a few carbs refer to our Food Guide (next page). When eating out, choose the salmon or steak and skip the pizza or pasta. You can start eating carbs and sweets after a month on the program but remember to only have a small serving of it.

9) Stay on Track - Monitor your food intake and exercise sessions. Ask a friend or family member to help you stay on track if you need the extra motivation.
Stay positive and remember to not feel guilty when you slip. This is not an overnight change but a long term lifestyle change!

10) Repeat - it's all about practicing and developing good habits. Don't aim for perfection but progression. The small changes you make today will help you achieve results after months of constant repetition.

   




WEEKEND FOOD GUIDE
Here’s a guide for you to stay consistent make sure you build your plate accordingly when you have your meals.

CARBS serving size (1 cupped hand serving 40-50g for Females and 2 cupped hand servings 60-80g for males)


Enjoy

In Moderation

Avoid



GRAINS

Oats, Quinoa, Cauliflower rice, Adlai, wild rice, Barley, Millet, potatoes, sweet potato

Brown rice, couscous, polenta, rye bread, whole wheat pasta, whole grain bread, white rice

White breads, granola bars, granola, cereals, biscuits, bagel, white bread and pasta

FRUITS

Apple Apricots, Berries, Cherries, Coconut, Figs, Grapes, Grapefruit, Kiwis, Lemon, Limes, Oranges, Peaches, Pears, Pomegranate, Strawberries

Bananas, Mangos, Melons, Watermelons, Papaya, Pineapple

Dried Fruit and processed fruit juices

VEGETABLES

Arugula, Asparagus, Bamboo shoots, Beets, Green leafy vegetables, Carrots, Cauliflower, Celery, Peppers, Cucumber, Eggplants, Jicama, Kale, Leeks, Mushrooms, Onions, Radish, Lettuce, Spinach, Turnip, Zucchini

Squash, Corn, Water chest nuts

LEGUMES

Beans, lentils, soy beans

DAIRY

Greek Yogurt, Grass-fed butter, Grass-fed milks, Grass-fed Cheeses.

Hard and soft cheeses.

Processed cheeses, milk and yogurts.

Others

Sparkling water, Black coffee, Teas

Red wine and hard liquors

Beer, Cakes, Candy, Chips, Commercially baked pastries, Ketchup, Cookies, Crackers, Doughnuts, Fries, Ice cream, Muffines, Packaged Snack foods, Popcorn, Soda, Flour


PROTEIN  serving size (1 plam sized serving 40-50g for Females and 2 palm sized servings or 80-100g for males)


MEATS

Grass-fed meats, Chicken , Beef, Pork, Lamb, Fish, Steak, Turkey, Eggs, Tofu

Bacon, Sausages, Cold cuts

Processed meats and canned meats (Corned beef, Spam, Vienna sausages)


FAT serving size (1 thumb sized serving 7-15g for Females and 2 thumb sized servings or 15-25g for males)

  • Olive oils, Avocado, Almonds, Cashews, Pecans, Walnuts, Sunflower seeds, Sesame seeds, pistachios, Pine Nuts, Butter, Coconut oil
  • AVOID - vegetable oils, lard, margarine.


REMEMBER: To adjust meal sizes depending on your needs -- If you’re active eat more and eat less when sedentary. Be in tune with your body and adjust accordingly for better results.



For more questions about nutrition, feel free to contact us at fitcuisineph@gmail.com  // munchmanila@gmail.com