Proper nutrition is a key element in leading a healthy lifestyle.  Most experts agree that the formula for a fit, healthy body is 80% nutrition, 10% exercise and 10% genetics.  No one can control the genetics, but you can certainly control the other 90%. 

The best way to control the nutritional part of this equation is by developing a clean eating lifestyle.  A clean eating lifestyle follows these principles:

• Eat 5 or 6 small meals every day
• Eat every 2-3 hours
• Combine lean protein and complex carbs at EVERY meal
• Drink at least 2 liters, or 8 cups, of water each day
• Never miss a meal, especially breakfast
• Avoid processed, refined foods, especially white flour and sugar
• Avoid saturated and trans fats
• Avoid sugar-loaded sodas and juices
• Consume adequate healthy fats each day
• Avoid alcohol – another form of sugar
• Avoid all calorie-dense foods that contain little/no nutritional value
• Depend on fresh fruits/veggies for fiber, vitamins and enzymes
• Stick to proper portion sizes – give up the super-sizing!

The type of food you put in your body affects your metabolism.  What is metabolism?  Basically speaking, it is the rate at which your body burns fuel.  Inconsistent eating habits can cause wild swings in blood sugar and insulin levels. When you eat inconsistently, your body has no idea what to expect for fuel and when.  As a result your RMR (resting metabolism rate) becomes sluggish and therefore the rate at which you burn fuel slows down.

Some ways to boost your metabolism include:

• Do resistance training at least 3 times per week
• Quit yo-yo dieting – clean eating is a lifestyle
• Eat more high-quality foods
• Exchange simple carbohydrates for complex carbs
• Keep meals small – 200-400 calories
• Eat at least six small meals a day
• Hydrate, hydrate, hydrate!
• Supplement with a good-quality vitamin
• Avoid sugar – drink your java black (or with sweetener) and ditch the soda

Putting together healthy meal plans can be a challenge but you can find customized meal plans online.  Remember that 80% of a healthy lifestyle comes from proper nutrition and you CAN control that.

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