Most of the information she gave is stuff we already know. But in my case, I just don't apply it! Which is why I continue to struggle with my weight till this day. But Tyra's nutritionist, Heather Bauer, talked about how weight loss is 20% exercise and 80% diet! I have never heard of that before or thought of it that way. But it makes perfect sense.
I work out at the gym 4 to 5 times a week. Although I have not gained any weight over the last couple of years, I am not losing any weight (which is my goal). So basically the reality is setting in that no matter how much you work out, if your diet sucks - it will not make a difference.
So I really want to make an effort to pay attention to what I put in my mouth and follow some of these tips from Tyra and Heather:
#5 Portion Control: Do you eat more than you should? To be sure you are eating a healthy, well-proportioned meal, follow this guide to build your plate… Protein: Picture 2 iPhones stacked together…that’s how much meat you should have on your plate. No more, no less. Carbs: Make your hand into a fist…that’s the maximum amount of carbs you should be eating. If you've been eating more than that amount on a regular basis, well, that could explain the extra pounds. Veggies: When it comes to vegetables, you can never have too much, says Heather. Try to fill half of your plate with veggies (come on, there's got to be one green veg you like!) and you're on your way to a healthier life.
#4 "Phase Eating": A "phase eater" is someone who picks one or two things to eat (while dieting for weight loss) and sticks with it. It's actually not a bad idea, Heather says--if it's a healthy choice of food (like a tuna/no mayo sandwich). Many dieters actually prefer this way of dieting; it’s an easier way to keep up with their plan. If you feel this is a route you’d want to take, go for it!
#3 Breakfast: In today’s busy world, who has time for breakfast? You should! You've heard it before and now you're hearing it again. It's the most important meal of the day. Sometimes when we wake up without an appetite it could mean you ate BIG the night before. However, waking up hungry is a very good sign of being healthy…it means that your body is working. Also, when it comes to weight loss (and brain food) you miss b-fast and you're working against yourself. Need some ideas for a healthy (low fat) breakfast? Pick something from the menu below.
BREAKFAST MENU: Yogurt w/fruit, High fiber cereal, Eggs (scrambled), Tomato and mozzarella, Oatmeal(You can pick one of these things and "phase eat" it too!)
#2 Exercise: A good work out is always a great idea. Even if your diet is fierce and you’ve been on it without any cheating, you could still use a good workout at least 3 times a week. Take a walk or run on a treadmill, you'll immediately see and feel the difference.
#1 NO Smoking: You may be a smoker (we hope not), but if you’re trying to get fit and lose weight, you've got to stay off the smokes! It’ll do nothing but hinder your plan, kill your workout and leave you literally, breathless. It's not easy gving up the habit, but if you are really ready to Get Your Shape in Shape, it's the only way to go.