While many celebrities have access to special equipment and resources that most people don’t, the personal trainer and nutrition coach daniel straski can help you feel confident with five key nutrition tips.
“Although celebrities have access to some resources that we don’t, the truth is there are some simple things you can do with your personal nutrition to achieve ‘Celebrity Makeover’ level results without the celebrity trainer, private chef, exclusive gym membership or even a top-tier plastic surgeon,” said trainer us weekly.
He detailed his tips, including timing meals and when to cut calories, below:
1. Eat more protein
Protein is the building block of muscle. It is the macronutrient that allows the body to recover from exercise, as well as gain and retain lean muscle. Protein is also the most satiating macronutrient, which means eating more protein in your diet will keep you full longer while consuming fewer total calories. When trying to lose fat, protein should still be prioritized at a high level so that you maintain as much muscle as possible during the fat loss process.
2. Reduce alcohol intake
One thing alcohol doesn’t mix well with is a weight loss goal. It is well known that a shot of vodka has about 100 calories but what is not so well known is the negative impact that alcohol has on your metabolism. The body prioritizes metabolizing alcohol acutely over other nutrients that have been ingested during the day. This is similar to the way the body reacts to poison. This process then slows the breakdown and partitioning of other nutrients ingested within the same time frame, making them more likely to be stored as fat.
3. Schedule your meals
Having a meal schedule is one of the most efficient practices to reduce overeating. When you know when your next meal or snack is coming, there’s a predictability around eating that will keep you on track with portion control and satiety. If you eat irregularly, you’re more likely to overeat at a given meal because you won’t be sure when you’ll eat next. Having a schedule allows you to have control, attention and consistency over when and how much you eat in each interval of the day.
4. Learn to read nutritional information
Weight loss occurs in a caloric deficit (that is, when you consume fewer calories than you use). The only way to control your caloric deficit is by tracking your calories. To do this, you must know how to read and interpret a nutritional information sheet. You need to be able to tell how many calories, protein, carbs, and fat are in the items you’re eating and be able to put those pieces of your nutritional puzzle together accurately.
5. Don’t cut calories too drastically
This is a common misconception in diet culture. People cut calories so much that they end up hurting their metabolism instead of boosting it. An effective weight loss protocol is not about starving yourself and losing weight quickly. It’s about eating the right foods in the right amounts. Starvation can lead to rapid weight loss, but that is an unsustainable lifestyle change and will likely result in weight regain. The key is to make lifestyle changes that you can keep forever. Your results will only be good if they are sustainable.
