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NEW YEAR, NU-TRICIAN!

Posted: December 31, 2014 at 8:00 pm

The average Australian gained 0.8 — 1.5kg over Christmas.
And our #1 New Year’s resolution is to lose weight.

While exercise is important, as a World Champion Bikini athlete, I’ve learned we “Can’t Compete with What We Eat”. The top 3 nutrition principles that I use to get competition ready are:

1. HAVE A PLAN:
Everything unfamiliar is easier with a plan. To lose weight, keep “calories in” (eaten) less than “calories out” (burned). “Calories out” is also called Total Daily Energy Expenditure (TDEE) and is personal. To calculate your TDEE, try www.iifym.com/iifym-calculator/

To lose body fat, simply put less calories in your mouth than your body burns each day (note that this is simple, but is definitely not easy!).

For more tips, LIKE my facebook page at www.facebook.com/JQIIX

2. TRACK YOUR PROGRESS:
Research shows that those who successfully lose weight and keep it off measure three things: Bodyweight, Food intake and Exercise. Tracking is how you know you’re sticking to plan. Yes, it takes work, but don’t most things that are worthwhile?

To track easily and consistently, I recommend a few tools:
1) Bathroom scales;
2) Kitchen scales;
3) A watch, pedometer or heart rate monitor; and
4) A good smartphone app.

To learn more, follow me on Instagram @JQIIX.

3. LEARN THE SUPERMARKET SECRETS:
Food companies are in business to make money – not to make you healthy. The supermarket bombards us with confusing and conflicting messages designed to make us spend more (not weigh less!).

The best options are “1-Ingredient Foods”: fruit and vegetables, lean meat, fish, eggs, and unrefined grains. At the checkout, run your eye over your trolley: if it’s mostly 1-ingredient foods, you’re winning!

To learn how to avoid supermarket traps including secrets I Iearned working at a global convenience retailer, ask me a question at jqiix@jacquiialexander.com.au