"Coach, what can I eat to lose weight?"
As a CrossFit coach, I have been asked countless times “what should I eat to lose weight.” At CrossFit Weyburn and Iron Bar Fitness we fully believe in personalized nutrition, which basically means very individual thrives on different proportions of different macro-nutrients and various other components of wellness (micro-nutrients, sleep, stress management, food allergies, digestive issues, and so much more!) However, a few facts remain the same:
You CANNOT out train a bad diet.
We all NEED water (take your body weight, divide by 2, and that is how many ounces you should be drinking daily). We should NOT be drinking our calories. No juice, energy drinks, alcohol, soda, latte’s, etc. Black coffee is okay.
Processed foods should be avoided at all costs. Does your food have a product label? It is processed.
Eat whole, unprocessed foods. LOTS of vegetables, a little bit of fruit, clean protein, and healthy fats should fill your plate.
Sleep is an integral part of wellness.
Stress management is key.
Here is a very simple, sample day of what our meals look like at home:
5AM: Rise and Shine! Bulletproof Coffee, a workout and a litre of water.
8AM: Breakfast/Post Workout Smoothie (we literally drink this one every day!)
- Blend Together (2 servings)
- 1 cup cold almond milk
- 1 cup cold water
- ½ cup raspberries
- 1 huge handful of spinach
- 1 tbsp almond butter
- ½ avocado
- 2 scoops chocolate or vanilla protein powder
12PM – 1PM: Lunch Time! This is usually leftovers from the night before, but a simple tuna salad is also fast and delicious!
Mix Together:
- 1 can tuna
- Minced onion, celery, red pepper, pickles – whatever veggies you like!
- 2 tbsp mayo and 1 tbsp Dijon mustard
- Pinch of Salt and Pepper
- Serve over top of mixed greens.
7PM: Dinner Time! Every night is different, but here are a few simple ideas:
- Option #1: Grilled Steak and Roasted Veggies (literally take any veggie that looks fresh and delicious, chop it up, place on a baking sheet, drizzle with olive oil, and season liberally with salt, pepper, garlic powder, chili powder, paprika, onion powder, oregano – any seasoning you like! Cook for 30 – 40 minutes at 400 degrees.
- Option #2: Lettuce Wrapped Burgers with Yam Fries (nope, no buns over here – but the toppings are endless: avocado, tomato, onions, pickles, sautéed mushrooms, bacon, lettuce, mustard, grilled pineapple – the list really could go on and on)
- Option #3: Chili! There are hundreds of chili recipes online. Pork, turkey, chicken, beef, sausage, bison – you name it, chili is one of our favorite meals. Serve it with a side green salad.
Personally, I very rarely snack. We eat a very filling breakfast, lunch and dinner, and I never skip those meals. IF I feel like a snack, I try and munch on some carrot sticks – usually snacking happens because we are bored, tired, thirsty, or just mindlessly eating.
Want to learn more? Contact us. We can help you create a plan that works for you and your family.