Most of us make resolutions to somehow change ourselves for the better in the upcoming year. More often than not, these resolutions involve promising ourselves to get into better shape, improve our diet, or quit some habit we think is hurting our health or well-being.
While the practice of making health-related resolutions tends to be great for business at Beachbody® (or any health and fitness company), these resolutions really only matter to you if they're helpful to you. Unfortunately, the statistics show that most of us won't see our resolutions through to the end of the coming year. Of course, you're an individual, not a statistic. Whether or not you succeed is entirely up to you.
Our job is to make your path to health and fitness easier. So here are some tips to help you succeed with your New Year's makeover.
"10 Tips to Keep Ladies Hot and Healthy"
"10 Ways to Ward Off Excess Holiday Pounds"
"Your 10-Point Plan for Holiday Diet Success"
Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat.
If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at email@example.com.
Check out our Fitness Advisor's responses to your comments in The Beachbody Mailbag on the Message Boards. If you'd like to receive The Beachbody Mailbag by email, click here to subscribe.
And if you'd like to know more about Beachbody Director of Results Steve Edwards' views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration.
Back to top.
I've always had a hearty appetite. When I sit down to eat, I want a big plate of food that takes some time to get through, not a tiny portion that's gulped down in a bite or two. Unfortunately, big appetites can lead to big thighs. Rather than restrict myself to a life of deprivation, I learned how to eat a lot and still lose weight.
In the past, I'd lose a few pounds by eating 250-calorie "meals" every few hours. But I was never fully satisfied and always a bit hungry. And the stricter the diet, the more likely I was to dive headlong into a binge and derail any progress. There had to be a better way.
By paying attention to my natural hunger and appetite cues, I discovered that I'm happiest eating larger meals fewer times a day. The idea is to select the highest volume of food with the least amount of calories, which basically means lots of vegetables and some fruit. Weight-loss experts have been recommending this for years. In fact, the February 2011 issue of the Journal of Nutrition reported that people who eat low-energy-density foods (high volume, low calories) not only lose weight, but are more likely to keep that weight off in the long term.
What the experts don't always tell you is that in order for your meals to be truly satisfying, they should also include some protein and healthy fats. The protein takes longer to digest than vegetables, and fat slows down the rate of digestion, so you'll feel full longer. The result? You'll naturally eat less over time and lose weight without being hungry.
Here are a few simple recipes that I make often to indulge my inner glutton without adding heft to my hips. They're tasty, filling, and very versatile.
Sure, salads are the best way to fill up on fewer calories. The key is to make them hearty, and not so low in calories that you’re starving an hour later.
*NOTE: Don’t be afraid of fat! It’s an important part of a healthy diet, and can actually help you lose more weight. Not convinced? Read my earlier newsletter article, “The 5 Best Fats to Get Lean.”
Never tried quinoa? It’s a rich source of protein that’s delicious in salads like this.
Brothy soups take a long time to eat, are perfect when you’re craving something warm, and are low in calories when you make them yourself. On weekends, I take whatever vegetables are left in my fridge from the previous week and turn them into a soup that feeds me for days. There’s no real recipe here, but this is how it usually goes:
Want a thicker soup? Puree it in batches in a blender until it’s smooth. Then add your protein or beans. You can divide this into individual servings (my batches usually yield 4 to 5 portions) and refrigerate or freeze until you’re ready to eat.
These are my go-to recipes that allow me to eat a lot, stay full, and lose weight. Once you get the idea, start to experiment with your own recipes until you hit on the flavors that make you happy.
"10 Tips for Controlling Your Inner Cookie Monster®"
"8 Insider Tips to Help You Burn Fat Faster"
"5 Ways to Break through Dreaded Weight Loss Plateaus"
Check out Beachbody's brand new fitness transformation contest, The Beachbody Challenge, and find out how you could win a free T-shirt, trips, and over $100,000 for getting fit and submitting your results.
Heat oil in a large, heavy soup pot. Add onions, garlic, and carrots and cook over moderate heat until onions are limp. Add lentils, broth, and water, and bring to a boil. Lower heat, cover, and simmer for 30 minutes, or until lentils are very soft. Stir in more warm water if soup becomes too thick. Pour soup through colander, catching liquid that drains off in a large bowl. Return liquid to soup pot. Puree 1/3 of lentil mixture in food processor or blender or through food mill; return to pot. Stir in remaining whole-lentil mixture. If desired, season with salt and pepper. Makes 12 servings.
Preparation Time: 50 minutes
Nutritional Information (per serving):
Nutritional Information: (per serving)
All trademarks, products, and service names are the property of their respective owners.
Get special offers, plus free health, fitness, and weight loss tips.
Connect with Beachbody, fans, coaches, and your favorite trainers!
Bookmark or share this page by emailing it to your friends, or adding it to your favorite networking sites! Simply mouse over the Share icon below for options.
Get special offers and expert advice!
Click here to chat live with a customer service representative.
†Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.
Please consult with a physician before beginning any exercise program.
© 2014 Beachbody, LLC. All rights reserved.