Posts tagged with "beachbody"

Getting in Shape With Autumn Calabrese

What to Eat In a Day to Get Fit

There’s nothing more frustrating than working out and not seeing the results you want. When you spend hours at the gym, that hard work can easily be undone by a few extra slices of pizza here and there. But, eating to lose weight is not as hard or complicated as one might think. You don’t have to starve, you don’t have to eliminate food groups (unless you have a food sensitivity) and you don’t have to crash diet. Applying a few basic principles to your daily meals can make a big difference.

Portion Control

The first principal is portion control.This is very important because you can overeat on healthy food too. We live in an age of super sized, oversized and family sized meals.The truth is we don’t need any where near as much at one meal as we are actually consuming.

Balanced Macronutrients

The second principal is balanced macronutrients. Don’t let the science terminology scare you, it just means having a balance between your lean protein, your healthy carbohydrates and your healthy fats. We usually don’t have an issue taking in carbohydrates or even fat for that matter but a lot of times it’s the wrong types of carbohydrates or fats. When it comes to protein a lot of people don’t eat it that much and when they do its in very large quantities, like a huge steak. Having a balance between these three macronutrients at each meal will help you lose weight.

Eliminating Processed Foods

Last but definitely not least, principal three, significantly reducing or eliminating highly processed foods especially those containing high amounts of processed sugars. The goal is to get back to natural, real food. Some foods that have been minimally processed are ok in moderation but the rest has to go if you want to lose weight. That doesn’t mean you can’t ever have a cookie or enjoy dessert, it just means that instead of buying the ones that can last a lifetime on a shelf, you make it at home with natural ingredients and no preservatives.

If you want more help and a lot more detail on how these three principals work and how to apply them you can check Ultimate Portion Fix, created by  Beachbody’s Super Trainer and nutrition expert, Autumn Calabrese.

Autumn’s program Ultimate Portion Fix is an update of the classic Portion Fix program (that you may know and love) that has helped thousands understand the correct amount of food to eat. Ultimate Portion Fix has been perfected over the past five years, and is designed to help people understand the “why” behind what foods they put in their bodies.

About Autumn Calabrese

Celebrity trainer, best-selling author, and working mom Autumn Calabrese has created breakthrough fitness programs 80 Day Obsession®, 21 Day Fix®, 21 Day Fix EXTREME®, The Master’s Hammer and Chisel® and Country Heat®. She’s revolutionized the Beachbody fitness model with her simple approach to healthy eating.

Together with her chef brother, Bobby Calabrese, she authored the portion-control cookbook, FIXATE and hosts the cooking show by the same name that streams on Beachbody® On Demand. FIXATE features simple, delicious recipes, all perfectly portion-controlled and easy to make. Her goal as a health and fitness expert is to motivate and inspire people to make the lasting changes that will serve them and their families for the rest of their lives.

A premium nutrition program created by Autumn Calabrese using the strategies she’s learned to compete in fitness competitions and coach thousands of people to lose weight. The program teaches you portion control with the right amount of macronutrients to fuel your body. The Ultimate Portion Fix program will show you how to lose weight simply, and sustain it.

How to Reduce Belly Fat

Top 5 tips by Registered Dietitian Ilana Muhlstein on how people can reduce belly fat for bathing suit season

  1. What are foods to eat to reduce belly fat?

Water filled veggies are great for helping you lose weight, and stay regular so you can relieve bloat. Some great examples are tomatoes, cucumbers and zucchinis that are rich in potassium, which can also help release water retention you may be carrying in your stomach.

  1. What are some foods to avoid?

Research has shown that cortisol, our stress hormone, can cause abdominal weight gain. Meaning that if you are stress eating, you will likely not just gain weight, but gain it in your lower stomach. Therefore, it is a good idea to ab-void stress eating in general and find better coping strategies for dealing with stress. Examples are calling a friend, taking a walk or long shower, doing yoga or another workout, meditating and/or journaling.
And the foods we reach for when stressed are typically higher in fat, refined carbohydrates, and sugar, which can be addictive and lead to excess weight gain. Therefore, it is a good idea to keep these trigger foods out of sight and out of mind, and not buy and bring them home, especially during stressful times.

  1. How to keep belly fat off for good?

Clear the counter tops of sliced bread, jars of cookies, bowls of candies, and boxes of cereal. And replace it with great things that can be helpful immediately if feeling hungry like a water cooler, boxes of cherry tomatoes (my daughter reaches into these daily for a quick snack), and a bowl of apples. You should also have things out that keep you thinking about your healthy lifestyle. Some examples are a tea or coffee station; some veggies that need cooking like spaghetti squash, turnips, and onions; and a Shakeology or smoothie station (if there is still room).

  1. What are your favorite core-flattening recipes?

I like to make a chocolate Shakeology shake with half a cup of water, half a cup of coconut water, ice, and a scoop each of the Shakeology Power Greens and Digestive Health Boosts. This recipe tastes like delicious chocolate ice cream, but is only 250 calories. It also has 20g of protein which helps stave off hunger and cravings, and 13g of fiber which helps keep you regular, (because constipation is definitely not “core flattering”).

  1. How do you limit sugar intake?

I always keep a little “mommy drawer” that contains mint gum in the kitchen. I find that if someone is craving chocolate, brushing his teeth with mint toothpaste could crush that craving. And chewing gum makes it really hard to also chew a mouthful of pasta or teriyaki beef stir fry.
Also the PB& J sandwich swapped for a PB&J Wonder Whip. In a bowl, add plain Greek yogurt, powdered peanut butter, and honey or stevia to taste. Whip it up very well, and top with sliced grapes or strawberries.

For additional professional opinions on this topic, we highly recommend visiting Dr. Michael Ruscio’s blog (and also downloading his latest book, Healthy Gut, Healthy You).

360, 360 Magazine, Vaughn Lowery, Ilana Muhlstein