FitClub’s Coaches’ Challenge started on January 9, 2017 and already participants are seeing real progress! The hardest obstacle for participants to overcome, so far, is with food rather than workouts.
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For most of us, maintaining consistency in exercise is easier than eating a healthy diet with the complete nutritional components our bodies need. With a better understanding of what you should be eating and a few tips below, we can all clean up our diets and see more progress.
Macro nutrients are protein, carbohydrates, and fat, all of which our bodies need in varying amounts to reach fitness goals, achieve daily tasks, and stay healthy.
Protein. Protein should make up 10 to 35 percent of the average diet. Protein maintains and repairs body tissues, particularly those tissues that are used when you exercise. For more information about protein, check out the blog.
Fat. Fat has a bad reputation, but is actually essential to a healthy lifestyle. The average diet should consist of 20 percent fat. Knowing the difference between healthy fat and unhealthy fat is the key to successfully adding fat to your diet. Fat allows our bodies to maintain a constant internal temperature and provides cushion to our internal organs. Healthy fat can be found in nuts, avocados, and olive oil. Unhealthy fat is saturated fat, found in junk food and fried food.
Carbohydrates. Carbohydrates provide essential energy to the body and organs, including the brain and heart. The average diet should consist of 45 to 65 percent carbohydrates. Like fats, it’s important to seek out carbohydrates from healthy, unsweetened sources, like fruits, vegetables, and whole grains.
Helpful hints at ensuring you’re meeting your macro nutrient needs:
Plan ahead. Thinking about your body’s needs when you start your day will allow you to plan for how you’re going to incorporate macro nutrients into your diet. Plan meals that allow you to take in carbohydrates, fat, and protein at every meal.
Measure and track. After you’ve planned what you’re going to eat, check your percentages and watch your portions. Read labels and make use of the internet to find the macro nutrients and serving sizes in your foods. Keep a written log or use an app on your phone to track your progress and see where you need to add or subtract macros from your day to day meal plan.
Stay consistent. It seems like a lot of work when you start counting macros, but soon it’ll be part of your routine. When you have built a habit of counting and recording your macros, make a note of your weight loss or fitness progress and how your body feels when you eat right. Seeing results and feeling better will make your new habit part of your lifestyle.
Do you have questions about macro nutrients or tips to share? Comment below!
Good luck to all the participants in the Challenge and we look forward to checking in on your progress throughout the program!
