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Fitness

Losing weight isn't about crash dieting, it's about good habits -- so eat regularly

Here’s the first of five good nutrition habits you can work into your daily routine.

Jonny Bruton is an Irish hockey international and owner of Smart Training Dublin.

THERE ARE FIVE basic habits that we teach at Smart Training for nutrition.

If you can master these five habits, you will be on your way to the body of your dreams without ever counting calories or weighing food.

These habits should guide your eating choices and help you make the right decisions no matter what situation you are in.

Today, we’ll get started on the first good habit. Each week, add in the next habit until you have mastered all of them.If it takes longer than one week to consistently apply a habit to your life, no worries- its a journey – just try again next week.

It’s important to focus on successes and not to dwell on your mistakes. As such, focus on what you did well each week, and build on those successes so that you can continue to grow and learn about your nutrition.

Here is number one of the five Smart Training habits:

Eat frequently

Believe it or not, a weight loss programme that overly restricts calories or encourages skipping meals will set you up for failure. That type of diet can often result in an increased appetite, cravings and a feeling of dissatisfaction that ultimately causes you to fall into an over-eating, under-eating cycle.

We recommend that you eat approximately every three to four hours. This doesn’t mean that you have to start off with eating six meals a day but we do recommend that you begin the habit by eating three healthy meals and one healthy snack per day.

Eating frequently will keep your metabolism stoked, maintain your lean mass and will mean you will be less likely to make bad food decisions based on hunger.

We recommend our clients to have a healthy breakfast when they wake up (for this example, let’s call it 7am), eat again at 11am, have a healthy snack at 2pm and dinner at 6pm.

The schedule is flexible and the meals and snacks can be alternated to fit your own schedule. In order to do this, preparation is key so plan your meals for the following day the night before.

Below are a few examples of healthy snacks that can ensure your body is constantly burning calories.

  • 1/4 – 1/2 cup mixed nuts (about 20-40 nuts)
  • 1 Cup Non-Fat Greek Yogurt (plain)
  • Hard Boiled egg (easy for breakfast)
  • Natural peanut or almond butter (2 spoons)
  • Tin of tuna

Watch out for next week’s habit on proteins  - and when to eat them for effective results!

For more information about the good habits around a healthy lifestyle go to SmartTrainingDublin.com, find them on Facebook here or on Twitter @SmartTraining14.

How to make the perfect protein omelette

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