Exercise is an essential habit if you want to be healthy.
Weight training sculpts your muscles, raises your resting metabolism, builds strength and endurance. It's the secret to changing your body and staying strong and functionally fit as you age.
Cardiovascular exercise is important for heart and lung fitness, stamina and endurance.
But, when it comes to weight loss, if you're consuming more calories than your body needs, the extra calories will be stored as body fat.
Or as I like to say, "You can't outrun your fork."
If you're working out regularly but carrying around more body fat than you'd like, an easy and healthy nutrition hack is to decrease your intake of processed/starchy carbohydrates like breads, pasta, rice, etc.
Here are 3 Easy Food Hacks to help you improve your nutrition while decreasing your caloric intake, and while still enjoying your favorite meal flavors:
Easy Food Hack #1: RICE
Rice is a big part of many meals. There’s white rice, brown rice, stir fried rice, sticky rice, wild rice and the list goes on. All of these kinds of rice (yes, even brown rice) are high in carbs and calories. This is great, if you are a growing child or an endurance athlete, but many of us want to decrease our caloric intake and burn our stored body fat for fuel.
Rather than give up rice completely, because that would make your veggies and protein look really lonely on a half-empty plate, let’s turn to Easy Food Hack #1.
CAULIFLOWER RICE: This is a super easy switch. You can buy riced Cauliflower (I like Costco's organic frozen cauliflower rice) or make your own. To make rice from cauliflower first wash it and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season with salt and pepper and you are good to go. Serve your normal vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.
Easy Food Hack #2: NOODLES
Have you ever noticed that when you crave your favorite pasta dish, it's more about the flavor of the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the topping.
Noodles, like traditional rice, are packed with calories and carbs that can get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try Easy Food Hack #2.
ZUCCHINI NOODLES: It's super easy to make these noodles. Wash a zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, simply throw them onto your plate and top with your favorite (non-creamy) protein packed topping.
Easy Food Hack #3: BREAD, BUNS, TORTILLAS
Cauliflower rice and zucchini noodles are all fine and dandy for those meals that you prepare at home, but what about meals eaten out? Many restaurant meals revolve around bread, buns or tortillas. These things are tasty, yet filled with calories and carbs that add extra, unneeded calories.
That’s when you turn to Easy Food Hack #3.
THE LETTUCE WRAP: This trick is more popular than the first two, so you may already be familiar with it. How does it work? When ordering your meal, be it a sandwich, burger or tacos, ask that it be wrapped in lettuce in place of the bread, bun or tortilla. Most places are really cool about it, and you end up getting to eat the good part of the meal – the protein and flavors—without the carb-filled outsides. If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and eat it with a fork.
Try these 3 Easy Food Hacks out for the next 30 days, and see how quickly your fat loss speeds up.
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