When you decide to lose weight or improve what you eat success can be difficult. There are are so many diets to choose from it can be hard to pick the right one. There's also so much conflicting information that it can be pretty confusing to know where to start. The Accumulator™ philosophy to weight loss and a healthy attitude to food is simple. The route to true, long lasting success lies in the choices you make and the habits you adopt. Follow a few simple rules and you can't go wrong. The Accumulator™ book contains a whole 30 day plan to keep you on the right track forever. However here are three habits for diet success that you should be adopting to get you on the right path.
HABIT 1: KEEP IT BALANCED.
I’m sure you're aware of at least one of the many popular diets that involve taking one macro-nutrient totally out of balance (low fat, low carb, high protein, no carbs that kind of thing). Perhaps you’ve tried one of these diets yourself. If so, you too may have realised these are not long-term strategies. While producing some temporary results, these diets tend to fall short on their promises in the long run. Thankfully, there is one sensible strategy for eating that has proven to be effective. It helps you swap body fat for lean muscle, keeps you energised & strong. It is ‘not’ a diet. The method is to eat sensible, nutrient rich meals with the correct balance of macro-nutrients.
When I mention ‘macro-nutrients’, I’m taking about proteins, carbohydrates & fats. These 3 primary nutrients are essential in the largest amounts for your body. In contrast, ‘micro-nutrients’, naturally found in many of your macro-nutrient sources, are the numerous vitamins, minerals, antioxidants & other life enhancing nutrients needed in smaller quantities. You can find more information on macro-nutrients in The Accumulator book (click here).
HABIT 2: THINK FOOD NOT CALORIES.
Don’t stress over counting calories. While they are important it's easy to become obsessed with them. You can eat 2,000 calories of food but unless you've chosen the right food it won't necessarily be a healthy diet. Instead, focus on portions. A portion or one serving should be about the same size as the palm of your hand. Your first step is to choose a lean source of protein. Then balance it with an equal portion of complex carbohydrate. As for fat, limit the bad fats and favour the good ones. There's more information on fats here.
Very few of us are guilty of over eating vegetables. Aim to have a main course vegetable portion & a leafy green, like a fresh salad. This way of crafting a meal, repeated day in & day out, will help you to produce the results you truly desire. It’s a lifestyle you can thrive on, not a ‘diet’ & survive on.
- Portions should be ‘palm sized.
- Start with a serving of lean protein.
- Balance with an equal portion of good carbohydrate.
- Include essential fats.
- Add at least one serving of vegetables twice daily.
HABIT 3: EAT EARLY & OFTEN.
Three square meals a day. This phrase has become part of our culture & a habit. The sun comes up, we eat 3 meals, the sun sets, we sleep. Today, even with the three square meals a day ritual imprinted in our culture, many people have distorted this golden rule beyond recognition. We skip breakfast, eat quick lunches, gulp down coffee & snack foods throughout the day. All to compensate for the poor start. Then we consume more than half of our daily calories in one meal: dinner. This is a perfect meal plan if you’re looking to slow your metabolism to a crawl, stunt your brain alertness, & pack on body fat in record time.
Instead of going six or more hours without eating, consuming smaller meals more often is an effective way to avoid overeating. Take more time between meals & you’re more likely to become ravenously hungry before the next. As a result, you often choose to eat meals that are too large. And if you eat more than you actually need, you will store the extra calories as fat & add stress to your body. Eating more often is not only better for your waistline, but keeps your blood sugar stable, your metabolism high & helps you avoid grabbing the quickest ‘pick-me-up’ chocolate or energy drink.
Place your total attention on achieving 3 smaller, well balanced nutritious meals first. Get them right & eat well. The other 2 (mid-morning & mid-afternoon) in between meals can be more like balanced nutritious snacks. This method enables nearly everyone to make the 5 meals & enjoy its many benefits. Plus, you’ll be pleased to know that you don’t have to take out the chicken breast, rice & vegetables at 10.30am for everyone to stare at.
You really can change the way you move, think and eat in just 30 days which will make weight loss easy to achieve. Take a look at this to find out more.