If you feel like you’re doing all the right things but you’re not getting the results you want, here are two things I recently discussed with my clients on our weekly call…
1. Fats can ADD UP FAST
Fats are calorie dense (9 calories per gram) so it’s best to measure.
I easily doubled 1 tbsp of peanut butter.
That’d be an additional 102 calories if I hadn’t measured.
Over the course of the day, these calories could easily put you in a calorie surplus.
2. Fiber has so many benefits (and most people don’t eat the recommended amount of fiber):
- it fills you up
- reduces appetite
- you’ll stay fuller longer
- lowers cholesterol
- can decrease hot flashes
- decreased risk of heart disease, stroke & type 2 diabetes
- helps treat digestive problems such as constipation, diarrhea & hemorrhoids
Not to mention the added vitamins and micro-nutrients fiber provides!
I’m encouraging my clients to join a ‘veggie challenge’. I noticed that if I’m not intentional with veggies, they fall off my plate. So, we’re trying to get at least 500g of veggies a day.
Veggies can add up if you’re adding them to every meal and/or snack. They are helping to keep us full and we know we’re doing our body a favor by including more of them.
Paying attention to small things will make a big difference over time to health & body composition!
Would you like a coach to do a daily audit on YOUR nutrition to see what small changes you can make to make BIG health gains? Happy to help, let’s talk