Jump Start your training efforts with healthy eating resolutions.
Healthy eating goal 1 – A lot of people make the mistake of skipping breakfast because they either don’t have time or they are trying to cut back on calories. Eating an early breakfast will jump start your metabolism so that your body is burning a greater number of calories, and it will also help to curb your appetite.
hello,
i have a question: should I eat my breakfast before my cardio? because I’m running about 2 hours only with water in my stomach, but aybe if I’ll eat some fruit it would be better for calorie burning?
Thank you (:
the problem I have found is that I don’t like many breakfast foods. I’ve never liked Oatmeal, and cereal never fills me up. I usually just end up eating an apple and a granola bar or something, but I know that’s not enough. Sometimes I’ll make a turkey or chicken breast sandwich or some kind of lunch food and eat that for breakfast.
Any suggestions that might help?
Hi Travis, what about egg whites with vegetables? Or quinoa with some nice topping?
Is it also true that eating every 2-3 hours (instead of 3 meals a day) will help speed up your metabolism?
Hi Zuzana,
I’m wondering if your summer fit programme is good for me or not. Recently I lost some weight mainly because I started wearing braces and eating less (cause it s hard :). I’ve been working out regularly for years and was satisfied with my shape until now. After the weight loss I seem to have lost the muscles as well, so I’d like to get it back. Is such intensive proggrame good for me or will I continue to lose weight?
Hi,
First time posting. I’m sure Zusana knows best, but just to add: From what I understand, a good breakfast is essential. This would include complex carbs (red potatoes, brown rice, whole grain breads, and oatmeal – but you don’t like oatmeal so skip it). It would also include protein ( egg-whites, chicken or other lean meats are fine or a protein shake)
Before running I have a small easily digested meal of one of the following: protein shake, yogurt, half a bagel with peanut butter — you don’t want to feel too full, but you need energy.
Talking about egg whites. My hubby and I use to go thru 12 pack a day. And Im tiered of braking a each egg just for egg white and here what comes to my rescue ;)
https://www.eggwhitesint.com/
Love they product, comes in a big jar and have about 6 egg whites per 1/2 cup….
Hope that can help to any body to make breakfast fast and more fun;)))
@Ted:
I dont know if a lot of meals increase your metabolism but each time you eat something the body turns calories in heat-energy. If you eat small meals but often your body turns more calories into heat.
@katiara:
I would eat something before running 2h because fat is not the only substrate your body burns. There are 3 substrates: Carbs, Proteins, Fat. Your always burn everything in different speeds. If you run long but slow you train your fat-mobilisation-mechanism so your body uses earlier and more fat for the energy-production to save on carbs. The first thing your body needs is carbs. If carbs are low and the intensity is medium to high your body turns proteins into carbs. After about 20min your body produces cortisol. This hormon increases your bloodglucose level by turning proteins into glucose. So you eat your own muscles. Its better to eat something before running maybe you should eat something after returning home.
Ted,
It is very important to eat 5-6 small meals a day. This will keep your metabolism up, and additionally, if you are eating 5-6 small meals a day, you should never be “starving”. Its really when people are starving that they eat fast and tend to over eat.
You should have 3 main meals (breakfast lunch and dinner) and then 2-3 healthy snacks inbetween like a handful of almonds, low fat string cheese, cheese and crackers, fruits, etc.
Breakfast should be your largest meal because your body has just woken up from rest and is about to engage in activity. Having a larger breakfast will speed up your metabolism and can help with eating 200-300 calories less a day.
Hello Zuzana,
I have a question. How worried should I be about the sodium and sugars on foods. I try to buy low calorie foods but sometimes the sodium or sugars are too high. Im a bit confused.
Hi Andy,
I am not an expert in nutrition. The best advice is to eat fresh foods like fruit, vegetable, whole grains, white meat, eggs, and beans. I am avoiding pre-packaged food that contains a lot of sodium or sugars. 4g of sugar is one teaspoon of sugar. Some dressings have even more sugar in 3 table spoons. Would you add a teaspoon of sugar into your salad? I wouldn’t so I don’t buy dressings. I would like to give you better advice but I just don’t know any better myself.
Thank you so much your great.
Thanks for a great site!
Hi Zuzana I wanted to ask you what do you think my husband should eat for breakfast,lunch and dinner? See what happen is that he is trying to lose weight and he does not kwon what to eat, he works out of town so I can’t cook for him and he has to eat in restaurants all the time. Please give me an advise because I really want to see him losing weight. Thank you.
Hi Stephanie, it is important that he eats lean protein with every meal. You can obtein protein from egg whites,meat, fish, beans, quinoa or whey powder (i suggest the one without any artificial sweeteners or flavors). He should also eat complex carbohydrates from vegetable or whole grains with every meal. There should be more vegetable than whole grains in his diet. All of his meals should be low in fat. There are some essential fats in nuts and seeds that he can eat in moderate amounts. Tell him to drink a lots of water every day and no diet drinks. No juices. Only water. He can have a coffee and tea. No fast foods. He should workout as often as possible and have enough sleep. Men are usually able to get in shape and loose fat faster than women, so if he will follow this simple advice, he will make progress quickly.
Thank you for the abvice! I also want to tell you that he is been working out for 3 weeks now but he has not lost not even an inch on his stomache do you think he should be doing more cardio or weight because he only wants to lose his tumy and he wants to keep his muscle and build some more. what do you think he is not losing any weight? do you think he should be doing cardio first and than weihgt? and do you think if he does not change is diet he is not going to lose any weight? he is been eating regular food as always only that he is eating less? please write me back. Thank you for everything you are really my imspiration. by the way I am from Argentina where are from?
Hi Stephanie, tell him to do the rock your body workout or interval cardio instead of regular cardio. Cardio goes always after weight training or on a separate day or he can do cardio in the morning and weights later in the day. The diet is really important for a good health, but in terms of fat loss everyone is different. Some guys can eat about anything and have no problem to keep them selves in shape. If he won’t see any progress in the first month, he needs to make some changes in his diet.
Hi Zu! Recently I lost some weight but it was due to the fact that I broke up with my bf and it was a shock for me so I couldnt pull mself 2gether for some time. But it wasnt a good weight loss as I couldnt eat for a week. But then it was ok and since October I’ve lost 13 kilos – diet and work out. However, sth is wrong now. Im not losing any more kilos and I must be doing sth wrong with working out as I dont see any muscles. I know after such a short period I wont look like You but I suppose sth should be goin on with my body. I still have flabby arms – true,less but still- and a bit of a tummy and no muscles. It drives me crazy – im workin out workin out and nothing…What am I doin wrong: I start with a 20min cardio, then a set of crunches,for my obliques and lower ones then ex with dumbells.Then again cardio for ten minutes,abs,dumbells – 3 sets,and then stretching. Please, help me cause Im on the verge of giving up and its the last thing I want to see myself chubby again…
Best,
xoxo
Katie
Hi Katie. You have to incorporate some heavy weight training into your exercise program. Lifting heavy for high reps is great for burning fat, so do at least 3 workouts like that each week. Exercise every day and take a day off just once a week or only if you feel like you need to. I have a variety of workouts on this site that you can try. Feel free to experiment. Learn to eat small portions every 2 to 3 hours and make sure that you eat your meals slowly. You should spend at least 20 minutes with each meal. Read a book or have a conversation with your friends, do anything that will help you to slow down when you eat. Don’t give up! Don’t even think about it.
Hi zuzana,
i had a question that i wanted to ask you. I workout out every day except saturday and sunday. Then i start working out again monday through friday. Is that wrong or is that fine?
I usually have a serving of spinach, but, a lot of the salad dressings, even the lite varieties have a lot of sugar. What’s a good substitute?
Hey Mike, what I do to get my fresh spinach down is make a smoothie with fruit. My favourite is banana and strawberry. Just add a couple of handfulls of fresh spinach, about 2 cups of strawberries, frozen are good, and a banana or two, some water and blend till smooth.
You won’t taste the spinach, it’s naturally sweet, super healthy and delicious :)
hey zuzana.. im from asia.. what about waffle with egg for my breakfast?? or u could just recommend me a better and more nutricious food..
Hi Zuzanna
Usually when I wake up, I work out. And then I eat my breakfast. I’ve heard that this is better….but I’m not sure. If I eat breakfast first, then I’ll have to wait a bit before I do my routine. Any advice?
Oh, sorry! That was already answered above…hehe
Hello,
I do my cardio first thing in the morning, and then I eat breakfast. Should I switch it up and eat breakfast and then exercise? How much time should I give my body to digest food before I begin a workout?
Thanks!!
Hi Erika,
if you eat your breakfast first or after your workout is totally up to you. I personally eat first thing in the morning and than I have a coffee, read some news, give my body some time for digestion and than I do my workout. Everyone is different so some people need more time to digest food than others. I usually feel ready to go in 1 hour after my meal.
I have a granola recipe that is great and clean eating. I make a batch and eat it with yogurt, strawberries and grapes.
3 cups old fashioned oats
1/4 cup of ground flax seed
1/4 cup all natural almonds
1/4 cup all natural walnuts
1/2 cup maple syrup
1 tsp of cinnamon
1/4 tsp of salt
1/2 cup of raisins
1/4 cup of dried unsweetened coconut
Bake at 350 degrees for about 30 mins. It’s delicious, nutty and crunchy. I also eat this if I have a sweet tooth!
It may look complicated but it’s not. These should be ingredients you have around all the time if you eat clean. It’s about 140 calories per 1/4 cup serving.