Five Practical Nutrition Tips

When it comes to nutrition, most of us understand that it comes down to calories in vs. calories out if we want to lose weight, gain weight or maintain weight. Some of us try several diets that will work short-term, but will they work long-term?

Rule #1: Make It Simple

No matter what diet you try, for example, keto, paleo, macro counting, and all the others, it will always boil down to calories in vs. calories out. Expend energy and eat the right amount that keeps you fueled and allows you to lose body fat. Your goals are going to correlate with your body, muscle mass, gender, weight and height. Everyone is different! A woman who wants to gain muscle mass will not eat the same as a man who wants to lose weight.

Here’s a tip for calculating your calorie intake if you want to lose weight: put a 0 at the end of your weight! For example, if you weigh 150 lbs, add a 0 to the end and eat somewhere around 1500 calories. If you weigh 120 lbs or less, never go lower than 1200 calories. Always consult an expert who can guide you to reach your goals safely!

Rule #2: Easy Meals

My wife, Morgan, and I have been making insta-pots lately. They are super easy and allow you to switch up your meals without hassle. Add any choice of vegetable, lean protein, grain or clean carb to the pot for instant and satisfying meal prep.

If you’re traveling, take advantage of the hot bar trend. Hot bars are everywhere – you can find them in any city at almost every grocery store. Whole Foods, Harris Teeter, Publix are only some examples of stores that have a hot bar with healthy options inside.

Rule #3: Manage Your Macros

If you’re unfamiliar in the concept of counting macros, the simple breakdown is creating the perfect mix of the macronutrients carbohydrates, protein and fats for your body. The way you manipulate carbohydrates, proteins and fats depends on your desired body composition. At Burn Boot Camp, we start clients with macros consisting of 45% protein, 35% carbohydrates and 20% fats. Protein should range between 35-45%, carbohydrates 30%-40% and fats somewhere around 20-30%. If you don’t want to count calories or macros, follow the plate ratios of 50% being protein, 25% being vegetables and 25% being a starch. This ensures you stay on track without having to track specifically.

Rule #4: Shake It Up

When you’re busy and know you need to get a full meal in, it’s easy to prepare a shake quickly. I have a super simple recipe to you:

  • 2 scoops of protein (30g or so) Shaklee life (Tip: stay away from protein mixes with artificial ingredients… keep it clean!)
  • 1 scoop of chocolate Afterburn
  • 1 whole banana
  • 1 teaspoon of almond butter
  • 1 cup of unsweetened almond milk

I eat that exact shake about twice a day, especially when I’m on the run. As long as you don’t throw your macros off with too much fruit or add-ins, your smoothie can be quick, easy and delicious!

Rule #5: Hydrate, Hydrate, Hydrate!

Hydration is the most important thing. It’s the golden rule we all know, but all dread. I hear on the daily basis about how disruptive it can be to have to drink SO much water – filling up your cup, constant trips to the bathroom – I get it. But, hydrating is still necessary for muscle repair and continuous health. If you struggle to hydrate, get your 8 cups in during the morning time. If you need to try a different tactic, drink water throughout the day and then load up in the afternoon, but not too soon before bed to prevent bathroom breaks in the middle of the night.

These rules are general, but can be used as guidelines to help you continue to build healthy habits.

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