I think we all know someone who spends intervals of time between dieting and gobbling up all of the goodies in sight. The diet roller coaster can be tough on our waistlines and our health! I wanted to share five tips that help me stay on track year-round.
- Be prepared - Always have healthy food options on-hand. This can mean pre-cooked lean meats, or even almonds and apples, if you don't want to carry around a cooler. The goal is to make sure you're never very hungry, as this can lead to overeating later in the day.
- Drink - Many times, we mistake hunger for thirst. Stay hydrated! If you don't like water, there are ways to naturally sweeten it. I love seltzer water with a few drops of liquid stevia and lemon.
- Don't get bogged down in details - Focus on a good balance of unprocessed lean meat, veggies, fruits, healthy whole grains, nuts, and seeds. If I want more food, I tend to load up on leafy green veggies and protein. Both will help with satiety.
- Bulk up... on leafy green veggies - Check out the Volumetrics way of eating, I tend to follow that method mostly. The idea behind Volumetrics is that the body is used to eating a certain volume of food per day. We can either eat that volume in junk food (calorically-dense), or in simple, one-ingredient whole foods.
- Eliminate the word "diet," and don't make anything "off-limits" - A large part of staying lean is about mindset. If you tell yourself you can't have a food, you'll crave it. Sometimes, the allure of ice cream is just too hard to resist. Plan treat meals, and don't feel guilty about them. I think that the occasional treat is good for revving the metabolism!
A steady training schedule can also help with maintaining leanness! On top of a healthy nutrition plan I supplement with BetaTOR, I'm able to recover faster and do more volume in the gym!
Thank you for reading! Until next time... train hard, y'all!!
-Erin Stern, IFBB Figure Pro/USATF Competitor