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Personal Training in Boston - Beacon Hill Athletic Clubs

Working out 7 days a week and not losing a pound? How is that possible? Nutrition is more important than we realize. Unfortunately, its also more complicated than we think. What are my Macros? How much protein do I need? What are healthy snacks? These are just a few of the questions I hear from my clients. With summer practically here, I’d like to offer some tips for improving your nutritional habits that will get you the body you want.

Increase Water Intake

This first tip is so simple you think everyone would do it (but most people don’t). That tip is: Drink More Water. To be specific, you should be following the “8 x 8 rule” which refers to 8- 8 oz glasses of water a day. Without enough water our body doesn’t function properly. Water flushes toxins out of our body through sweat and urination which reduces the risk of kidney stones and UTI’s. Water also promotes weight loss by preventing overeating at meals. Lastly, drinking more water will make you appear less bloated. When a person doesn’t drink enough water, their body will retain more as a defense mechanism.

Increase Daily Protein Intake

Photo by Christine Siracusa on Unsplash

The second tip is regarding our daily protein intake. Our bodies need protein to maintain and build new lean muscle, essentially boosting our metabolism. My recommendation is .5 grams of protein per pound of bodyweight. A 140 lb. woman should be consuming at least 70 grams of protein daily. Someone who lifts weights regularly may want as much as .7-1 gram of protein per pound of body weight. A major benefit of eating more protein is it helps us from over eating carbs, which ultimately get stored as fat when we don’t exercise enough. It’s not easy burning off calories, for example it would take an hour of walking to burn off a 350-calorie doughnut. Keep that in mind next time you’re at Dunkies.

Decrease Grain Intake

My final recommendation to be healthier and promote fat loss is to lower grain intake.  Grains include: bread, pasta, rice, and oatmeal. I grew up with sandwiches and for the longest time and I thought I needed bread to have energy for life. Turns out I was wrong and I (like most people) just enjoy the taste of these sorts of foods. Since lowering my bread and pasta intake (albeit drastically) I’ve dropped 17 lbs. over a 7-week span. The best part is that I’m getting more than enough energy from healthy fats and veggies and I’m rocking out my workouts. It’s important to realize not all grains are created equal. White bread for example, is a simple carbohydrate that has been processed and has had much of it nutritional value stripped away. Since it lacks fiber its not nearly as satiating as a whole-grain source such as Ezekiel (sprouted) bread.

Choose Your Calories Wisely

Just to reiterate what I mentioned earlier, it takes a lot more exercise than we realize to burn off the calories we consume. Be Careful. One pitfall I’ve seen people fall into is using their workout as a way to say “I deserve this” and ultimately gaining weight when starting a workout regimen.

Nutrition is complicated, but by following the aforementioned guidelines you will not only feel healthier but also drop those last few pounds just in time for beach season. For more nutritional information and a complimentary training session you can email me at Epandler@gmail.com.

References: Precision Nutrition: The Essentials of Sports an Exercise Nutrition   Bernardi, John 2018



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