Tip of the Week: Your (holiday) Eating Guide

Another Holiday is upon us, and this is usually a time when we tend to overindulge. Check out these 10 eating tips from FF10 Personal Trainer, Mario Contarino to help you stay on track.


Destroying the fat around your midsection takes work. Sure, your training and nutrition both play major roles, but when it comes to getting-and staying-lean, you’ve got reassess virtually every aspect of your lifestyle: your mood, your attitude, even the way you approach your job and your relationships with friends and family.

The good news is it’s doable, even in the holiday season.

Check out the following 10 tips.

1.Eliminate Processed Foods if they didn’t’ have it in 1903, you shouldn’t eat it now. Besides having a much lower nutritional value than whole foods, processed foods have been stripped of most of their fiber, as well as compounds like phytochemicals and amino acids and digesting those nutrients takes energy.

A sandwich made with made with multigrain bread and cheddar cheese causes the body to burn twice as many calories postmeal as you’d use after eating a similar sandwich made with white bread and processed cheese.

2.Put down the soft drinks opt for water as your go-to-beverage and skip soda whenever is possible. People who switched from sugary sodas to water are twice as likely to lose 5% of their body weight after six months of dieting compared with people who follow a diet with a similar number of calories, but are still drinking soda.

3.Control Carbs zero-carb diet plans or programs where you manipulate carb intake to be higher some days and very low on others (I called them “cheating day “) appear to be the best strategy yet for torching fat. In addition to helping your control appetite and cravings, also help keep insulin levels stable.

4.Limit Alcohol Your body can’t store alcohol, so when you drink it, your body makes metabolizing the alcohol its first priority. Your metabolism will slow to a crawl, and all the empty calories in alcohol will only widen your waist.

5.Up your protein Following a high-protein diet, 40% of daily calories from protein, for eight weeks has been shown to lead to significant reductions in abdominal fat compared with a low-fat, high-carb diet. Shoot for at least one gram of protein per pound of body weight for maximum fat burning.

6.Hydrate Hydrate Hydrate Your metabolism needs ample amounts of water to keep firing, and your body needs to eliminate waste produced during fat burning. Drink water liberally throughout the day; you will be more likely to skip sugary, high-calorie drinks and may even boost your metabolism.

7.Get ample Iron-- Iron helps route oxygen to the cells in your body. If this process is hindered, your energy sags and your metabolism slows. Don’t supplement with iron pills, though. Too much has been shown to increase the risk of heart disease by constricting blood vessels. Instead, eat plenty of iron-rich foods like shellfish, lean meat, beans and spinach.

8.Start your day with grapefruit-- Grapefruit juice can normalize the level of insulin in your bloodstream by helping to flush excess amounts of the hormone. Subjects who had grapefruit before their daily meals lost an average of ½ of a pound per week. Too much insulin means too much sugar is being stored as fat. Normalize those levels and the extra sugar goes to making energy for your body.

9.Plan ahead Cook your meals ahead of time, store them in plastic containers, and bring your lunch to work instead of winging it once you’re there. You will be less tempted to go for a slice of pizza or sloppy sub from a local diner.

10.Consider going gluten free Even if you don’t have a celiac disease, excessive amounts of the gluten in wheat can still leave you lethargic and unmotivated to train. And by cutting out unnecessary carbs, you are going to drop calories and lose weight.


#TipoftheWeek #UnlimitedFit #MarioContarino

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