5 Golden Rules To Creating A Solid Nutrition Plan

Diets are a scam! Have you ever tried the latest greatest diet only to feel like a failure 3 to 6 months later? Did you lose weight only to gain it back and then some? I know I have! Good news, we didn’t fail, the diet did – the very diet claiming to solve all our problems actually sets us up for future failures. Thus the yo-yo diet is born! You see, most “diets” are built around extremes; too few calories; too much protein, too few carbs and/or no fat. At the very least they include some form of deprivation.

The diet fails because our body was not made to function in those extremes. In fact, our body is designed to kick into “survival mode” when it faces those types of extremes. Let’s think about that term “survival mode”; it doesn’t even sound healthy! Our bodies need a healthy balance of proteins, complex carbohydrates, healthy fats and the appropriate amount of calories per day.

If living a healthy and fit lifestyle and finding our ideal weight is our goal, we need to balance the calories in (found in food and beverages) with the calories out (in the form of used energy). Quick fixes are temporary and put cause your body to function less efficiently than it did pre-quick fix. That’s why the weight is often put back on with an extra pound or two for good measure.

Simple Solution! These 5 Golden Rules will help you lose pounds and inches, just in time for summer!

  1. Drink up! Water is key in aiding your body in proper digestion. In addition, if you don’t take enough water in your body will hold on to the water it has. Set a goal to drink 64 – 96 ounces a water a day. Don’t stress, if you only get in 8oz then your goal is to take in 12 oz a day by the end of next week. Small steps make big differences.
  2. Sleep! You must make the time to sleep! Studies show we all need an average of 7 hours of sleep a night. I know that sounds like a dream come true for some moms. The challenge is lack of sleep, can lead to; elevated Cortisol levels, the stress hormone that causes us to store excess fat. It will also cause munchies fever the next day. We think we are ravenous but really our body is craving sleep.
  3. Eat! Yes we must eat to lose! We must eat smaller meals throughout the day (5 to 6 meals).
  4. Eat often! Eat every 3 – 4 hours, starting with an hour of waking up and ending about 3 hours before bed. Remember, your body’s easiest energy source is food. If you are giving it food throughout the day your body coasts through the day. If it goes without and starts to kick into survival mode, it’s working way too hard to get the energy it needs and it will slow down. By the way, not feeling hungry is a sign of a slow metabolism. You may have to force yourself to eat every few hours at first.
  5. Balance! Choose a balance of complex carbohydrates, lean proteins and good fats every time you eat. Some examples of complex carbohydrates are; whole grain breads, pastas, brown rice, yams, most fruit and vegetables. Lean proteins include; white chicken, fish, lean red meat, nuts, seed, light dairy and beans. Good fats include, nuts, extra virgin olive oil, avocado and nut butters (in moderation).

Contributed by:

Rebecca Tabbert is a certified personal trainer, nutrition coach and owner of TBT Fit Body Bootcamp.  Rebecca has inspired, motivated, encouraged and coached hundreds of people to live a healthy and fit lifestyle.  To learn how Rebecca can help you shed unwanted inches and melt pounds call her personally at 909-520-2589 or visit  www.tbtfitbodybootcamp.com.


Rebecca is giving away a copy of her “Healthy Living Nutrition Guide” and a free 30 minute nutrition telephone consult to one random A Mom in Red High Heels reader!  How to enter: LIKE TBT Fit Body Bootcamp on Facebook and leave this comment on the wall:  A Mom in Red High Heels sent me and I want to learn more about how to eat healthy!

Deadline to Enter:

April 8 @ 11:59 PM PT

Rebecca will randomly select one reader who leaves a comment and will contact that person by leaving a comment on the Facebook wall.  Be sure to watch for the announcement!  Good luck!

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  1. Thanks for the tips. I have always believed in eating breakfast. I can’t make it through my day without it. I have also found that if I ever try to eat less during the day, I want to eat too much at dinner. I love your tip to eat every 3-4 hours.

  2. Eve says:

    Useful tips, I agree it’s about getting balanced, healthy food, good rest and some daily excercise too! Thanks!

  3. @ Jill – You’re welcome! Sounds like you are already on track, listening to your body is key! Great job!
    @Eve – You’re welcome!!

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