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Tom’s Fitness & Paris Martial Arts


Posted: March 30, 2013

If you’re getting in all your workouts and burning a bunch of fat calories, AND you’re hitting your minimum daily calorie target, then there’s only one other thing to look at. What kind of foods are you eating?

First of all, if you know you probably shouldn’t be eating it, you’re probably right. You shouldn’t be eating it, or at least much of it. It’s probably alright to eat a little bit of most anything. Our problem (especially guys), is that we tend to way overdo it.

Three duplex cookies won’t make you fat. It’s only 130 calories. If you’re in balance, you’ll just burn it. Unfortunately (personal experience here), three cookies turns into nine cookies. Nine turns into nineteen cookies. Now that will make you fat!

So, knock off the pop. Cut back on the sweet tea, and just don’t keep cookies or chips in the house. If you can do that, you’ll get a lot farther on your weight loss program.

Drink some more water. Your body needs more than you think.

If you like beer, and drink a lot of it, you’re going to have problems losing weight. You might have other problems too, but that’s another article.

Once you’ve taken care of the junk, and the things that you know aren’t good for you, then you can start making some healthier choices. Every meal should have some protein for building muscle and bone, some complex carbs for long-lasting energy, and some fruits or vegetables for quick energy, fiber, and lots of vitamins and minerals.

Good protein sources include chicken and turkey, lean cuts of beef or pork, fish, and low fat dairy products like milk, eggs, yogurt and cottage cheese. Protein shakes are also a good food choice, especially after your workout. You need much more protein than you think.

Quality complex carbs take longer for the body to break down, and include whole wheat and other whole grain breads and cereals, oats or oatmeal, potatoes, sweet potatoes, corn, whole grain pastas, and some beans. One portion or serving will be good enough.

Fruits and vegetables pretty much speak for themselves. The more variety and color the better. Unless you’re diabetic, you really can’t go wrong with more fruits and greens. If you’re diabetic, or have another medical condition, then you need to consult with your doctor.

Here’s what our typical well-balanced breakfasts look like in Biggest Loser: Oatmeal, half a banana, and a low fat yogurt. Or whole grain cereal, 2% milk, and some fresh fruit. You get the idea. Replace any category with anything else in the same category and you’re good to go.

Lunch can be as simple as a peanut butter and jelly sandwich on whole wheat with some fruit. Or a 6” chicken sub on whole grain bread with lots of veggies. It’s the same idea. Take one thing from each category.

For supper, we’ll take some meat, poultry or fish; add one serving of complex carbs, and round it off with lots of vegetables. The gals usually need about 3-4 oz of the protein, while guys will need 6-8 oz. Remember, stick with one serving of the complex carbs, and load up on the veggies.

Like the song says, “This is how we do-oo it.” Work out like a dog, knock off the junk, and eat balanced meals in the right amount for you. I’ve seen hundreds of people lose weight over the past 17 Biggest Loser programs, and hundreds more in the gym. You can do it too!

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