You must eat to loose weight!

You may not believe me when I say you must eat in order to loose weight. Specifically, you must eat the right foods at the right time. Feeding your body before and after every workout is essential for burning the most calories, staying energized, and losing weight.

After doing research, I found that the body will burn the same amount of fat whether you eat or don't eat before exercise. However, you can lose muscle if you work out on an empty stomach. The reason for this: When you're hungry, your body will go in to survival mode and will take the protein your muscles have stored. When your body does this you lose muscle mass, slowing your metabolism and making it harder for you to lose weight.

The best pre-workout meals:

• Brown rice (½ cup) with black beans (½ cup)
• Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)
• Banana with almond butter (2 Tbsp)
• Multi-grain crackers (10) with hummus (3 Tbsp)
• Oatmeal (½ cup) with berries (1 cup), sweetened with stevia or agave
• Apple and walnuts (¼ cup)

During exercise your body will use the fuel it has stored in your muscles. Eating (or drinking) something that combines both protein and carbs 30 minutes to an hour after your workout to refil those energy stores. By doing this you are helping build and repair your muscles that were used.

The sooner you start refueling your body the better off you'll be. Here are some great post-workout  meals:

• Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
• Salad with roasted chickpeas (½ cup), light olive oil and vinegar
• Sautéed or steamed vegetables (1 cup) with non-GMO tofu (½ cup)
• Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)
• Multi-grain bread (2 slices) with raw peanut butter (2 Tbsp) and agave nectar
• Burrito with beans (½ cup), brown rice (½ cup), guacamole (2 Tbsp), and salsa

 I suggest planning ahead and possibly bringing something with you to the gym to eat when you're finished.

Enjoy your Tuesday!!!!

xoxo,
Bharris