Hey Team! Now that you have the knowledge and tools to set goals and stay accountable to achieving those goals, it’s time to discuss nutrition and weight management. Eating a healthy diet is essential to your training whether your goal is to become a fighter or to simply lose weight and get in shape. Just because you’re training on a regular basis doesn’t mean you can eat pizza every night, more about this is discussed on page 2, so hang tight! Remember, there is no one way to lose weight. It’s easy to get discouraged when it comes to dieting and nutrition. Everyone’s body is different. You have to try multiple strategies to find out what works best for you.

1. Portion control

This is one of the most important tools to be aware of at all times. If you’re consuming large portions of food, but not burning all the calories, your body will store the excess calories as fat. Try to eat 5-6 small meals throughout the day instead of 2-3 large meals, which will cause your energy levels to fluctuate too much. Eating small meals frequently will train your body to not feel hungry, and maintain steady blood sugar levels. Also avoid high calorie drinks like soda, high-sugar juices, and alcohol. Stay away from anything that contains high fructose corn syrup at all costs!

2. Control emotional eating

One common downfall people are met with is overeating when they’re stressed or tired. Instead of reaching for the potato chips at night, have a few baby carrots or an apple. Fruits and veggies contain lots of water and fiber, which help you feel full without adding extra calories. Additionally, fruits and veggies contain important vitamins and minerals that your body needs to repair and nourish itself. Training on a regular basis should help with managing your stress levels but properly refueling your body will help take care of fatigue and low energy.

3. Shop at the outer edges of the grocery store.

By shopping at the outer edges of the grocery store, you will find more fruits and veggies filling your cart. The foods you buy in the aisles typically have a shelf life of a few years, and that’s never a good sign. Because fresh food goes bad sooner, don’t buy in bulk. Buy what you need for a few days, and then head back to the grocery store and restock. If you’re thinking, “I don’t have time to go to the grocery store 3 times a week” then try to buy foods that last for about a week, such as carrots, apples, oranges, single serving yogurts, string cheese, and cottage cheese. If you want more detailed information check out the book Food Rules by Michael Pollen.

4. Start preparing your meals and cutting out pre-packaged, and processed foods.

Microwaveable lunches and dinners like Lean Cuisine are tempting because they’re fast and easy, but they contain lots of preservatives and are usually high in sodium. Try to eat foods that don’t come out of a box or need to be microwaved. Even though it’s more work, get in the habit of preparing your meals with real foods. For example, making a sandwich for lunch with whole grain bread, lettuce, a slice of turkey breast, and some cucumbers, is going to be way more nutritious that an instant, prepackaged meal.
Remember, if you have any questions or want more information about diet and nutrition talk to your coach. Never forget that we are here to help you!