So now that I'm back to real food eating, I've been more tuned in to what I'm putting in my body. I had a little binge on sweets and things that I craved for a month :) but I'm over it and ready to tighten down again. To help with this I've got a few strategies that I think will be useful for anyone trying to cut the fat.
1. Track your food - create a spread sheet and use it to write down everything you are consuming during the day. I give myself a 'O' for something healthy, and an 'X' for something not healthy. I play by the baseball rule, three strikes and your out. So try not to exceed three 'Xs' per day.
2. Keep it complex; Carbs that is - Mostly I like to keep things simple, my one exception is with carbohydrates. The difference between simple and complex carbohydrates is the effect they impose on blood sugar levels. Simple carbs tend to spike blood sugar levels leaving your pancreas to dump large amounts of insulin into your body to regulate the surge. Insulin also aids in the storage of fat molecules, thus is why highly refined foods and simple carbs are to blame for the increasing obesity epedemic in America (Not High Fat Foods!). On the other hand, complex carbs digest slowly and provide a steady stream of energy to the body. The best sources for complex carbs are found in 100% whole grains and green vegetables.
3. Water, Water Everywhere - Getting enough fluids are important to maintaing a healthy weight, and staying energized throughout the day. Water is the best choice, add some citrus fruit to create a variety of different flavors. I've become pretty fond of tea and coffee, without sweeteners, and diet or calorie free drinks. One of my favorites is Poweraid Zero. I can't figure out what makes it so good, but I like it better than the sugar packed original!
4. Non-Exercise Physical Activity - I got into a good habbit of walking for at least a half hour during the velocity diet. I'm keeping it up so far, and plan on making it a lifetime habit. It's nice to get out side for some fresh air, and now that its warm out a little sun.
5. Weights and Measures - This suggestion probably isn't going to be for everyone, but its something I've started doing. I bought a kitchen scale that also is able to give a nutritional breakdown of fat, carbs, protein, and total calories. If I'm going to continue my goal of becoming as lean as possible, then I need to keep a close watch on my macro nutrients and make sure I have a good balance in my diet. I can also track specific ingredients and know the nutrient content of whole recipies! Maybe a cookbook in the future??
That's all for now, I'll check back in soon with a look at my training schedule. I've taken the week off to recover and prepare for my summer program. I'm going to be training with some college football athletes.