- In this article, we’ll delve into some of the most prominent nutrition tips for beginner gym goers, including the different nutritional sources, benefits, and some well-rounded weight loss tips
- The importance of nutrition
- Nutrition tips for beginners
- The best sources of whole nutrition
- Supplements that can aid your weight loss journey
Once you’ve finished reading this post, you’ll walk away with a clear understanding and methods to help with your nutrition and weight loss goals.
Whether you’re looking to lose weight safely, build muscle, or get in shape, nutrition is a vital component of these goals. A whole-food healthy diet doesn’t simply help you hit your weight loss target, but it also provides your body with the necessary energy to exercise and go about your daily routine.
However, the million-dollar question that most individuals find themselves asking at one point or another is how to know when they’re following a healthy diet plan and what to change if they hit a weight loss plateau. The following steps outlined in this article will cover the basics of a healthy diet and nutrition and give you the necessary tools and tips to implement these lifestyle changes.
5 Health-Boosting Tips For Beginner Gym Goers
- Don’t let yourself go hungry. Consuming small meals every couple of hours helps promote metabolism and is a good strategy for losing weight safely. Withholding food for extended periods makes the body go into panic mode, allowing it to begin storing food as fat. It’s important to load your system with a continuous supply of vital nutrients. This will help to build muscle and burn fat – all day long.
- Plan ahead. Meal planning doesn’t necessarily mean you have to spend all day in the kitchen or grocery store. It’s quite the opposite. Meal prepping can be done in different ways, whether planning and making the entire week’s meals ahead of time or just simply writing down some dinner ideas. Without any sort of healthy diet plan, it becomes a lot easier to slip up and succumb to last-minute take-out or unhealthier food options.
There’s no one-size-fits-all when it comes to planning meals, but trial and error can become your best friend until you find the meal prep process that works for you.
- Drink enough water. Water is responsible for dispersing nutrients around the body, including our muscles. Dehydration could prevent people from exercising at their peak anaerobically and aerobically, making muscle building and fat burning less effective.
Make sure to drink a minimum of 3 liters of water a day. Increase this amount if you’re exercising a lot or the weather is hotter.
- Schedule a cheat day. Scheduling a cheat day once a week can be a good idea. This can help make you feel like you’re not constantly restricting yourself to foods that you love that will increase your chances of success when sticking to a healthy diet plan in the long run. It may sound cliche, but it’s the same strategy competitive athletes use.
- Bedtime snacks aren’t always bad. This nutrition no-no has received its fair share of backlash in the past, but seriously, bedtime snacks aren’t always a bad idea. When we’re asleep, our bodies rob amino acids from muscles to use as brain fuel when there are no nutritional food sources to steal from first. Snacking on a little bit of cottage cheese, peanut butter, or casein protein will flood your system with slow-digesting nutrients and enhance your metabolism so that your body can function optimally while you get your beauty sleep.
5 Nutrition Guidelines You Should Follow
Here are some simple tips on nutrition guidelines you can follow to make sure you’re sticking to a balanced and healthy diet plan.
- Eat protein with every meal.Protein is crucial for building muscle, which is an important facet of burning fat as every pound of muscle burns an extra 50 calories per day. Eating at least 1 gram of protein per pound of body weight each day will yield the best results.
You can make it fun by varying your sources of protein by eating beef, legumes, nuts, fish, eggs, poultry, and dairy.
- Embrace carbs.Getting rid of carbs completely isn’t a great idea. Carbohydrates are responsible for providing energy in the form of fuel so that you can exercise optimally. Experts recommend eating carbs during or before lunch and snacking on slow-digesting carbs thereafter. Choose wisely. For example, you could opt for whole-wheat bread with avocado before hitting the gym and a potato-based lunch directly after your workout to refuel.
- Drink tea. This may come as a surprise, but green tea is known fat burner. If you’re not a fan of green tea, you can opt for black tea instead as it provides similar weight loss benefits.
Research from the Journal of Psychopharmacology shows that drinking four cups of black tea can lower the levels of cortisol in the body by more than half. Cortisol is the hormone responsible for cannibalizing muscle, thus linking it to weight loss success.
- Don’t avoid healthy fats. Make sure to choose your fats wisely and replace trans-fats with healthy unsaturated fats. Trans and saturated fats are those that can be found in takeaway products or processed foods. Unsaturated fats exist in vegetables, such as beans, lentils, and others, or fruits, such as avocado. Unsaturated fats will help expedite weight loss, while other types of fats will hinder your results.
- Eat enough fiber. Fiber allows you to feel satiated for longer and provides muscles with a long-lasting supply of nutrients and energy. Good fiber sources include brown rice, veggies, lentils, and fruits.
If you feel like you’ve hit a plateau, there are fantastic supplement options on the market that may help you get back on track. For example, Vivaslim is a liquid-based tincture that claims to help individuals lose weight. This supplement uses ingredients, such as African mango, among other herbal extracts that help balance cholesterol, suppress appetite, and promote weight loss.
Read through the customer reviews and testimonials. Vivaslim could further support your weight loss goals, helping you to get back on track when paired with exercise and a healthy diet plan.
It’s important to remember that maintaining a healthy diet plan is a lifestyle. It’s never going to be enough to simply starve your body or exercise for a couple of weeks if you want consistent and long-term weight management.
You will always encounter setbacks when you want to lose weight safely. Any health journey is never a straight one. But remember, you’re planning to make big lifestyle changes, and the results won’t happen in the space of a day. Either way, your efforts will pay off, and your body will thank you for it. It’s all about progress, not quick-fix perfection.