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A Healthier You

Achieve Fitness Success With These Five Food Tips

By Jim Cipriani | January 10, 2011

Jim Cipriani, a health and fitness expert joins the ONE team and will be providing everything from training tips and recipes to dispelling popular myths to help us all become fitter and healthier.

Jim Cipriani

2011 is finally here. And with it, comes a great opportunity to recommit to your fitness goals and get a fresh start.   No matter what you want to achieve in terms of fitness and health this year, the most important success factor is going to be your nutrition.   It’s like I tell my clients,

“You can’t out train a poor diet.”

Today I’ll give you five strategies that will ensure you eat right and stick to it over the long haul - helping you make 2011 the year you achieve your dream body!

No matter what your fitness goals - whether it’s to lose fat and reshape your body or pack on some serious muscle - you’ll need proper nutrition to get you there.

In fact, I’d say that 90% of your success is going to depend on what you put in your mouth.   That’s right... Nutrition is the number one deciding factor of whether or not you’re going to achieve your goals this year.

That said, there are a few “rules” you can follow that can make things a bit easier and make your diet easier to stick to over the course of this new year.

Tip #1: It’s all about calories

When it comes to fat loss, the success formula is pretty simple. Eat less. Move more.

Put differently, you need to burn more calories than you take in.   One great tip to make sure you’re creating a calorie deficit is to weight everything.   If a meal calls for 4 ounces of chicken, then grab a food scale and weigh it. You’d be surprised at the difference between what you think 4 ounces should look like and what it really is.

Cooked Salmon - Full of High Quality Protein

Tip #2: Focus on protein at each meal

Whether you’re eating 3 times a day or 6 times a day - each of your meals should be centered around a lean meat; great choices are chicken, fish and turkey.   Eggs are good too, despite all the negative things you hear about them.

Having protein with each meal will leave you feeling fuller, boost your metabolism to burn more fat, and help keep your blood sugar and insulin levels from spiking too much at any given meal.

Tip #3: Avoid packaged foods

Stay clear of foods that come in a bag or box. These are things like donuts, chips, cookies, etc.   All of these are incredibly high in calories and are devoid of any worthwhile nutrients.

Tip #4: Drink water or unsweetened tea

Water Jug and Glass

One of the easiest ways to get way too many calories in a single day is through liquids. Sodas, juices and soft drinks are chock-full of a calories.   The best alternative is to steer clear of all those empty calories and instead drink water or unsweetened tea.

I know the thought of just drinking water or tea isn’t too exciting but believe me your waistline will thank you.

Tip #5: Reward yourself once a week

Once you’re eating healthy on a regular basis, it’s important you reward yourself with a “cheat” meal once a week.   This is a meal where you can have anything you want.

Having this once-a-week break from your diet helps you stay on track, keep you sane, and let you indulge in any cravings you may have had throughout the course of the week.   In all it’s a crucial part to being able to “stick” to a healthy nutrition plan long-term.

So there you have it. Follow these five food tips and you’ll be in good shape for the rest of 2011.

Watch out for Jim’s next article on reducing stress and his “Eat Yourself Thin” recipes.

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