There's nothing quite like a summer vacation when it comes to getting away from it all, seeing news things, and spending quality time with family. It can also present some challenges in terms of maintaining your healthy lifestyle. But there's no reason you can't stay on track with some planning and taking proper steps.
1. Plan Ahead
Let's face it, you're probably going to eat out more while on vacation, so do your research before your trip by checking out menus online. You can also pack snack bags of fruit, veggies and/or trail mix to take with you when you're sightseeing.
2. Stock up Where You Stay
Choosing a rental house or condo instead of a hotel gives you the option of eating in, while also filling the refrigerator with healthy snack items such as low-fat yogurt and veggies. If you opt for a hotel room, take advantage of its mini-fridge by stocking up on bottles of water and nutritious snacks.
3. Schedule Your Workouts
Exercising on a daily basis while on vacation can help minimize the effects of overindulging on food. Set aside 45 minutes each day for some form of physical activity. You can swim laps in the hotel pool, go for a long walk on the beach, or rent bikes for the entire family.
4. Don't Drink Your Calories
Did you know that a frozen margarita can contain 700 calories? While there's nothing wrong with unwinding with a couple of drinks, you can make healthy choices when it comes to alcohol. Choose lower-calorie drinks such as light beer, red or white wine, or a white-wine spritzer instead of those loaded with sugar.
5. Have an Active Layover
If you're stuck in an airport because of a long layover, taking a walk to help eat up the time. Many airports have exhibits, or even museums, that will also help your mind stay active.
6. Visit a Farmer's Market
Take advantage of a local farmer's market if it's available. You'll be able to load up on the area's best fresh food like berries and vegetables, plus it's a great way to take in local culture and its people.
7. Have One Splurge Meal
Every location has a food or meal that they're famous for, so don't be afraid to indulge for one meal or one day - in moderation, of course.
A personal trainer like Ralph Roberts can design a custom exercise plan that best fits your health and fitness needs. Contact Ralph today to learn more.
You probably already know that setting workout goals is important, but did you realize that there are both short-term and long-term fitness goals that you need to set?
While they are very different, each one is important in its own right, and both will go a long way toward helping you achieve the body, fitness level and overall health you desire.
Here is the difference between short-term and long-term fitness goals, and what role each plays in your workouts.
What Are Some Examples Of Short-Term Fitness Goals?
A short-term goal is one that is achievable in a shorter amount of time. Some examples of short-term goals could include, "workout three times a week," "eat less carbs," "or run one mile every day."
If you already work out three times a week, vow to exercise five times a week.
Other examples of short-term goals include things like adjusting your eating habits like cutting out soft drinks, or adding extra reps onto your sets (perhaps doing 12 dumbbell biceps curls instead of 10) or adding more weight onto each set (lifting 15 pound weights for each bicep curl rather than 10).
If you are a runner, you might decide to add five minutes to your run or an extra block. Swimmers might decide to add an extra lap.
These are considered short-term goals because they are more quickly attained. You can achieve these by the end of the day, the end of the week, or the end of the month. Long-term goals, on the other hand, often take more time, more perseverance and more willpower to achieve. They are equally important, however, and shouldn't be ignored if you want to achieve your ideal fit.
What Is A Long-Term Fitness Goal?
A long-term goal is one that that you set for yourself as an end goal, one that you wish to achieve with all your workouts.
For example, do you want to lose 20 pounds? 50? 100? Obviously, this is not a short-term goal, as it is not achievable in just a couple of weeks or months. It is, however, a strong long-term fitness goal.
Long-term goals include living healthier, lowering your BMI or your cholesterol — making lifestyle changes. Your long-term goal is something you will get to by completing all of your short-term goals. If you run a bit further every week, or add an extra workout session each week, you will obviously up your calorie burn and make it to your goals, over time.
Another realistic long-term goal is setting fitness goals such as 'running a 5K' or 'running a half marathon.' If you are interested in one of these it is extremely important to set up short-term goals (like running more each week) to get you to that end, long-term goal. As you can see, short-term and long-term fitness goals go hand-in-hand.
How Can I Meet My Fitness Goals?
Once you've decided on the best short-term and long-term fitness goals for you, the next step is to plan out how you can achieve them. Schedule workout sessions on your calendar for months in advance. Go through your cabinets and throw out junk food, then hit the stores for some fresh fruit and vegetables. Consider meeting with a trusted friend once a week to discuss your progress. Accountability partners are a great way to stay on-track.
Another way to reach your fitness goals is by getting a personal trainer. A personal trainer can help you reach your goals through motivation and custom workouts. If you are ready to get in shape or make a lifestyle change, meet with me today. I'd love to help plan and achieve your fitness goals. You can find out more about my personal training, HERE.
Sign up for my 10-Day Fit Camp and start achieving your short-term and long-term goals!
*This post was originally published in April 2014 but has been updated and republished for the sake of accuracy and freshness.
Fasting is usually considered a gimmicky diet fad or outdated religious practice. But today, a new form of fasting has taken the dieting world by storm.
Intermittent Fasting (IF) has increased in popularity over the last several years. But is it safe?
Depriving yourself of food to lose weight can be very dangerous. However, an increasing amount of research finds there are numerous health benefits to IF.
Before you decide to give it a try, there are some things you should know.
Defining Intermittent Fasting
In a nutshell, intermittent fasting involves occasional starvation done in a systematic way.
The idea behind IF is to cycle through periods of normal eating and periods of fasting. During the fasting times, you significantly restrict calories or avoid food altogether.
Some people choose to fast during certain hours each day, while others fast one or two nonconsecutive days out of the week.
Should You Fast?
While many nutritionists are now spouting the benefits of IF, others warn against it. Here, we’ll take a look at the pros and cons of fasting so you can determine if it’s right for you.
Pros Of IF
In addition to the weight loss you can experience with IF, fasting may also extend your life and improve overall health. Some studies have found that IF provides these health-boosting benefits:
Cons Of IF
With all the benefits mentioned above, you may be wondering what could possibly be wrong with intermittent fasting. While not necessarily dangerous, IF can be bad for you. For one, the focus of this type of diet is on when you eat, not what.
That means your body may not be getting the nutrients it needs and you’re more likely to binge on high-sugar, high-fat foods.
Additionally, you don’t always know how your body will react—mentally as well as physically—to such extreme calorie restrictions. You may become irritable, faint, dizzy, or suffer from headaches.
The most important thing to keep in mind about IF is that it’s not for everyone. Certain health conditions make fasting unadvisable, while others improve as a result of it.
If you choose to pursue an IF eating plan, speak with a healthcare professional first. He or she can help you determine which type of fasting will work best for your health and lifestyle.
Then, if your doctor gives the go-ahead, remember to maintain healthy eating habits. Be sure to include plenty of nutritious foods during your regular eating periods, and avoid unhealthy junk food all the time—not just during fasting phases.
Want to get in shape in time for bikini season? Download my Summer Slim-Down Workout Package below.
Do you suffer from a lack of motivation during and right after the holidays? This is a common occurrence, so don't feel bad. If you want to avoid it, though, there are steps you can take to stay active and energetic throughout the holidays and beyond.
Why Am I Lacking Motivation?
The holidays are a busy, fun time with lots of gatherings, shopping and food. This can leave little time for working out. Eating right often goes out the window and the cold weather can make you just want to curl up on the couch at home.
Add that to all the holiday shopping and shorter days and you may just end up skipping the gym to sit on the couch scarfing down fudge and binge-watching your favorite holiday movies.
Over a period of weeks, you may notice your energy level drops. You may also have noticed a bit of weight gain, which is discouraging more than motivating. You know you should hit the gym and get back to eating better, but you just don't feel like it. You are officially in a holiday rut.
Food Should Be Nutritious
The faster you can nip this in the bud, the better. You don't need to wait for the new year to get back on track. The first thing is to get back to good self-care. This means getting enough rest, drinking plenty of water and cutting back on sweets. Replace those with high-protein snacks and veggies.
Reboot Your Workout
Next, get moving. If it has been a few weeks, you may need to start out with a modified workout. If you are feeling particularly sluggish and tired, start out by either taking a brisk walk or hitting the treadmill.
Sometimes, you need to up your excitement level by trying something new. It could be you were getting bored with your old routine in the first place. This is a great time to go to your gym and find a fun class or learn some new exercises. Adding some novelty to your workout can increase your motivation.
Need some help jump-starting your fitness goals? Download my free 2 Weeks At Home Workout Guide, HERE.
It’s no secret that what you eat affects your physical health, but did you know that food also plays an important role in how your body handles stress?
Most of usturn to food when we feel stressed. Unfortunately, the foods we indulge in are typically sugary and processed – definitely not the kind of stuff considered healthy. And research has found that these types of foods negatively affect your body when it comes to dealing with stress, making the whole process a vicious cycle.
The trick to managing your stress could be as simple as eating smarter. Eating the right foods could help you handle stress better, as well as improve your mood and the way you feel overall. Follow these tips to keep your stress under wraps.
Limit Refined Carbs And Sugar
In a study published in Pediatrics a few years back, researchers found that participants who ate refined instant oatmeal for breakfast experienced a blood sugar rush followed by a crash a few hours later. The other participants, some of whom ate high-fiber steel cut oats and others who ate protein-rich eggs, didn’t experience the same crash.
When blood sugar levels peak and drop, the stress hormone epinephrine skyrockets. This makes you feel stressed more easily, so it’s important for your emotional and mental health to avoid or limit sugary foods and foods made with refined carbs. Instead, grab foods that are low on the glycemic index scale like stone-ground whole wheat, non-starchy vegetables, peas and legumes, and fruit.
Get Plenty Of Omega-3s
Studies show that damage caused by chronic stress can be prevented with the inclusion of omega-3s in the foods we eat. On top of being great for stress,omega-3 fatty acids help reduce inflammation and may lower your risk of diseases like heart disease, cancer and arthritis. Omega-3 fatty acids are essential for optimal health, but they aren't produced inside your body. You have to get them from food. The best source for omega-3s is seafood, specifically salmon and tuna. Experts recommend eating fish twice a week.
Don’t like the taste of fish? If you hate fish or if you can't eat it, you can get omega-3s from other foods as well. Try adding chia seeds, flaxseeds and nut butters to your regular diet. And remember to always include other nutrient-rich foods like as greens and eggs in your diet to help reduce stress levels.
Indulge In Chocolate
It’s natural to crave junk food when you’re stressed. But who says chocolate is always bad for you? Instead of binging on cookies, ice cream or candy, try dark chocolate when sweet cravings hit. Health experts suggest that dark chocolate can have a significant physiological effect on your mood. The best kinds of dark chocolate are the bars with higher cocoa percentages and less sugar. If you grew up on sweet milk chocolate, you might find the taste of dark chocolate too bitter. If that's the case, try melting the bars down and dipping strawberries or pretzels into it.
If you want to keep your mood up and reduce stress, do this one thing: Eat smarter. Avoid junk food and overly processed carbs, get plenty of vitamins and nutrients, and splurge with dark chocolate. This will help you experience a calmer, more peaceful life. To learn about other ways to manage stress and fuel your body, give me a call.
Next time you hit the grocery store, pick up these ten healthy foods. They're perfect for healthy recipes and pre-workout snacks to get you through the day.
You've probably heard before that fat is bad for you. But you've probably also heard that carbs are, too. Maybe that's the reason why low-fat and low-carb diets are becoming so popular.
But which one really is the best weight loss solution? And which one is the healthier option? Let's compare the two diets to find out.
Some research suggests that people who cut fat lose more body fat than individuals who cut carbohydrates. A study by the National Institutes of Health said that people on low-fat diets experienced a bigger difference in the amount of fat they were eating and the fat that their bodies were burning.
While an excessive amount of fat in your diet may lead to health problems, consuming the right kind of fat is necessary for your body to function properly.
In fact, unsaturated fat helps aid healthy metabolic functioning, regulate vital organs, and maintaining good cholesterol levels. Fat also helps slow the rate at which sugar is absorbed into your bloodstream. The result is that you feel full longer and don't have as many sugar spikes.
Often, when people cut fat, they focus on cutting all kinds of fat – including the good stuff like olive oil, avocados and nuts.
A low-carb diet restricts your consumption of carbs such as sugars and starches (like pasta and bread) while replacing them with protein and fat.
While reducing unhealthy fat is clearly good for your overall health, the majority of recent studies say that a low-carb diet leads to more pounds shed. There are many reasons why:
Of course, there are also some problems to a low carb diet. If you don’t properly balance your meals with protein, vegetables and vegetable starches, you could drop your blood sugar too low. Eating too few carbs and unbalanced meals can cause fatigue, decrease your athletic and exercise performance, and potentially cause hypoglycemia.
What's The Bottom Line?
While the majority of studies fall on the side of low-carb diets when it comes to losing weight, there are a few things to consider.
For one, you may prefer a low-fat diet if you want to eat a variety of foods (but in moderation). An effective low-fat diet includes whole grains, proteins, fruits, vegetables, as well as lean meat and fish.
Because carbs are an important source of fuel for your workout, low-fat diets may work better for someone who is physically active. And a lot of people have a harder time giving up carbs than they do fats.
That being said, you’ll probably experience more results on a low-carb diet, both in terms of weight loss and overall health. Many people who go on paleo, candida, gluten-free or other low-carb diets report having more energy and feeling stronger. There are also a lot of low-carb options at restaurants now, making it easier to follow the diet while still socializing with friends and family.
Ultimately, whether you chose to cut fat or carbs, you should always aim to eat a variety of foods, with a majority of your diet being wholesome vegetables. Keep your protein portions about the size of your palm and try to eat one cup of vegetables with every meal. You may also try swapping sugary snacks with healthy fruits even when you’re not on a low-carb diet.
Not ready to cut out fat or carbs yet? Start incorporating these healthy foods into your diet to lose weight and lower your cholesterol.
Fall is here, and that means it's time to carve and eat pumpkins. But most pumpkin dishes are loaded with sugar and fat, which could make you gain weight by the holidays.
If you get the craving for some pumpkin, don't go for muffins, lattes, cookies and pies. Instead, satisfy your cravings by eating healthy pumpkin dishes that give you the energy to push through a grueling workout.
Here are some awesome recipes that taste like fall but are packed with protein and other nutrients.
Pumpkin Protein Smoothie
Smoothies are a great way to get vegetables and fruit in before a big workout. They also taste great. This smoothie is full of protein and nutrients and serves one:
For extra protein, add 1 tbsp ground flaxseed and 1 spoonful almond or peanut butter.
Pumpkin Chocolate Chip Protein Bites
If you’re craving pumpkin desserts, protein bites are bite-sized treats that taste like cookies but are packed with protein. This recipe (modified from this recipe) makes about two dozen protein bites:
Mix all the ingredients together in a large bowl. Using a tablespoon, scoop out the batter and form into balls. Put on a cookie sheet covered in parchment paper, then stick in the freezer for at least an hour.
You can store these in an airtight container in the fridge for 1 week. If it takes you a while to eat these, put half the recipe in the freezer and move to the fridge once you finish the other batch.
Gluten-Free Oat Pumpkin Pancakes
These tasty pancakes include oats, pumpkin and spices that warm you up when the temperatures drop. To make sure your dish is gluten-free, be sure to use certified gluten-free oats.
Be sure to cook these pancakes slowly so the inside of the batter has enough time to become fluffy. The ingredients make about half a dozen pancakes:
Combine the pumpkin puree, coconut oil, vanilla, maple syrup, lemon juice, milk and coconut oil in a mixing bowl. Beat the eggs in. Whisk the oat flour, spices, salt and baking soda in a medium bowl. Create a well in the middle of the dry ingredients to add the wet ingredients. Stir until moistened.
Let the batter rest for 10 minutes. Heat a nonstick pan on medium heat and add oil to the surface. Pour one-quarter of the batter on the pan. Cook the pancake for three minutes. Once the underside reaches a gold color, flip it and cook for another couple minutes.
Instead of topping these pancakes with maple syrup, spread a light layer of peanut or almond butter over the top. They’ll still taste sweet but will keep you fuller longer.
Ralph Roberts Personal Training
Eating right is only one aspect of health. Your commitment to exercise is just as important as your diet. I'm here to help you pinpoint the exercises that are ideal for your body and physical fitness level. Together, we can help you get the most from your workout, master your technique and avoid injury. Contact me today.
Looking for more ways to eat healthy? Pick up these ten items on your next trip to the grocery store.
Most kids head straight to the kitchen after school. They down one salty or sweet snack after another in front of the TV. This can make them pack on the pounds, especially if they aren't active in sports.
September is Fruits & Vegetables: More Matters Month. That means it's the perfect excuse to swap out the unhealthy snacks at your house with some healthier options.
The problem is: kids are picky. If something looks healthy, they're probably not going to touch it. So instead of forcing them to finish their vegetables, give these delicious, kid-friendly veggie snacks a try.
Mash up some avocado with salt, red onion and a couple jalapeno peppers to create a tasty veggie dip. You can also blend beets with white beans and tuna for an ultra-nutritious dip. Spinach artichoke dips are favorites with some kids because they can taste the cheese more than the spinach.
If you're really in a rush, go for a low-fat veggie dip from the store. Give your kids baby carrots, celery sticks, cucumber slices and/or low-fat crackers for dipping.
Rainbow Vegetable Chips
Cut zucchini, beets, sweet potato, parsnips and carrots into chip shapes. Sprinkle some olive oil, salt and garlic powder on them before putting them in the oven.
Set the oven at 350 degrees and check every couple minutes until the chips are slightly brown and crunchy. If you want your vegetable chips to be extra crunchy, rinse off the vegetables and dry them with paper towels prior to cooking.
These are great because they taste sweet and salty, like regular potato chips, but have more nutritional content. If your kid likes spicy food, sprinkle some cayenne on the chips before baking for an extra kick.
Baked Potato With Veggies
A baked potato by itself isn't a very nutritious snack. However, adding pumpkin, broccoli or chili baked beans to the center of the potato can add some extra nutrients.
Sprinkle low-fat cheese onto the broccoli and beans for pickier kids. If you choose pumpkin, you can add some cinnamon and a bit of sugar to enhance the naturally sweet flavor. Avoid butter and salt if you can.
Your local grocery store might have edamame hummus. If not, you can make your own at home with edamame, chick peas, tahini, olive oil and water. A serving size of two teaspoons of this delicious hummus has a single gram of sugar, two grams of protein, iron, vitamin C and calcium.
Have your kids dip carrot sticks, celery sticks, broccoli florets and crackers into this hummus for a fulfilling and nutritious snack. Keep in mind that pickier kids might not be willing to give hummus a try.
Mash up sweet potato, potato, pumpkin, corn and frozen peas. Shape this mix into patties. Sprinkle some salt, pepper and your kid's favorite spices on top. Bake in the oven for 8 to 12 minutes. No bread required!
Coleslaw is a surprisingly tasty snack. You can find different types of coleslaw at just about every grocery store. Just make sure you check the ingredients. Some processed coleslaw contains added sugar and excess fat.
Dice up some carrots, cucumber, rice noodles and bean sprouts. Roll them up in rice paper wrappers. Serve to your kids with sweet chili dip for extra flavor. To add extra protein, you can cook some pulled pork in a slow cooker and mix it in once it's cooked all the way through.
Ants on a Log
Place peanut butter and raisins or peanut butter on celery sticks for a quick and easy treat your kids will love.
Miniature Veggie Pizzas
Let's face it. Kids love pizza. But pizza doesn't have to be a bad thing – not if you make it yourself.
Top an English muffin with tomato paste, low-fat cheese, diced onion, diced green pepper, diced mushrooms, pepperoni and your kid's favorite pizza toppings. Pop them in the convection oven until the cheese is golden brown.
If you don't have a convection oven, you can put them under a broiler for a few minutes. Watch them very carefully or they will burn. These healthy veggie-based miniature pizzas taste amazing, so even the pickiest kids will love them.
Mushrooms are a great vegetable for kids because they have a very mild flavor. Cook them right and almost every kid will be willing to give them a shot.
With this recipe, tell your kids the mushroom is like a boat or pizza crust, holding all the toppings in. Add sliced tomatoes, herbs and shredded chicken to Portabello mushroom caps. Top them with a low-fat cheese and grill until golden brown. You can leave out the herbs and tomatoes for especially picky kids.
These vegetable snack recipes are easy to put together and perfect even for picky eaters. They're also a great way for you to get the nutrients and energy you need to push through your workouts.
If you're looking for an easy way to build muscle tone, give these 7 Go-To TRX Moves a try. They're the perfect way to burn fat and tone your arms and legs.
For some people, eating vegetables is pretty much torture. Vegetables have flavors and textures that can be pretty unappealing, especially depending on how you cook them.
But vegetables have so many positive health benefits that not eating them means missing out on essential nutrition. And you'd be surprised how much you may actually like a vegetable you've always hated if it's cooked in a different way.
September is Fruits & Vegetables: More Matters Month. That means it's the perfect time for you to try some new recipes to add some vegetables to your diet.
There are plenty of ways to make those carrots and broccoli and brussels sprouts taste great without sacrificing their nutritional value. Here are some chef secrets to cooking vegetables you'll actually want to eat.
1. Add Vinegar
Sometimes the flavor of the vegetable is what you can't stand. If this is the case, try adding some vinegar to your asparagus, carrots, or any other vegetables.
When we hear vinegar, we typically think of that strong, soured distilled vinegar. Doesn't sound like it would taste good, does it? But there are actually many different kinds of vinegar that each have a different flavor palate you might actually like.
Basalmic vinegar is a popular choice because it has a tart, fruity taste. Apple cider vinegar has a hint of sweet apple. Rice wine vinegar is probably the mildest vinegar and also has sweet undertones. Try different kinds and see what flavor you like best.
2. Roast Your Vegetables
Roasting is a healthy way to prepare your vegetables that also brings out their flavors. The dry heat of the oven creates an added depth of flavor because it caramelizes the natural sugars in vegetables.
A simple method for roasting vegetables is to cut them up into smaller pieces, drizzle them with olive oil, and then add salt and pepper. Roast for about 30 minutes on a baking sheet while turning them occasionally to keep them brown and tender.
3. Seasonings Can Make All The Difference
We've already discussed vinegar, but there's an endless list of seasonings that can transform vegetables into something you'll want to eat.
Adding herbs and spices can put more flavor in your vegetable dishes without adding extra calories. Some good pairing are ginger with carrots, garlic with green leafy vegetables, and basil and tomato.
There are no set rules for what seasonings work best with certain vegetables. Just try different flavor combinations and see what you like.
4. Blanch Vegetables For Extra Flavor
Blanching can take away the raw taste of most vegetables, including broccoli and cauliflower florets. And it doesn't take more than a minute.
Drop your vegetables into boiling water for 45 seconds and then drain before rinsing them with cold water. After rinsing and draining them one more time, they're ready for stir-fry, to be added to salads, or to use for dipping. Blanching vegetables also takes away the odor associated with hot veggies.
5. Healthy Fat Adds Flavor
Adding in a little healthy fat won't drive the calorie count of a salad too high and adds extra flavor. You can sautee vegetables in olive oil, or sprinkle on walnut or sesame oil after they've been steamed. You can also add nuts and seeds like sesame seeds, toasted pine nuts or finely chopped walnuts or pecans.
Ready to get in shape? Give my two-week at-home workouts a try.
Most people think eating healthy is enough to keep their weight down and tone muscles. But, often, they're not eating as healthy as they believe they are.
In fact, plenty of "healthy foods" can actually make you gain weight. And these five so-called health foods are probably the worst culprits.
1. Whole Wheat Bread
If you think you're doing your body a favor by swapping sugar-filled white bread with whole wheat, you're only half-right.
Though most experts agree whole wheat bread is healthier than white bread, eating whole wheat carbs for every meal actually has the potential to make you gain weight.
This is because carbohydrates (even the complex version found in whole grains) are readily converted into glucose. Eating lots of carbs creates excess glycogen (glucose stores), which leads to fat buildup.
While whole wheat fibers are clearly a better choice than processed white flour, they should still be consumed in moderation. You can get the minerals and fiber found in whole wheat bread from much healthier sources. It's always a safer bet to skip the bread altogether.
2. Real Nut Butter
Natural nut butters are loaded with protein. But they're also chock-full of fat. If you want to avoid packing on extra pounds, decrease your consumption of real nut butters. A single tablespoon of raw almond butter is 100 calories. Although almond butter contains good amounts of fiber, protein, calcium and vitamin E, its high-calorie count can add up fast.
Instead of spooning out nut butters, try eating a handful of whole nuts. These contain the health benefits of nut butter but are lower in calories.
Avocados are nutritional powerhouses. You have probably heard they have the good monounsaturated fat that's awesome for heart health. Experts also claim that avocados are great for eye health, bone health, digestion, cancer prevention and natural detoxification.
So how can such a healthy fruit (yep, it's a fruit) make you gain weight? It all comes down to moderation. When eaten in moderation, avocados are a great superfood for your diet. However, when eaten in excess, they can potentially cause weight gain.
Avocados are high in calories and high in fat. This can cause you to feel tired after eating them, which can lead to overeating and weight gain.
4. Tropical Fruit
We can all agree: tropical fruit tastes amazing. Plus, fruits like pineapple, mangos, papayas and bananas are full of vitamins and antioxidants. Unfortunately, eating a bunch of these fruits could cause weight gain.
These fruits are loaded with natural sugar. Although natural sugars are easier for your body to process than processed sugars, they can still contribute to weight gain. Don't be afraid to grab a banana every once-in-a-while. But, if you find yourself craving fruit for your everyday snack, choose fruits lower in sugar like green apples, berries or pomegranates.
5. Natural Granola
Athletes who want to increase muscle mass usually go for granola. Granola is usually made with rolled oats, sugar and a combination of healthy fats like coconut oil and nuts. Some people stir in dried fruit for extra nutrients and flavor.
That being said, most store-bought granolas are high in sugar, which could potentially cause you to gain weight. Some brands are bigger culprits than others. If you're a granola addict, try to make your own granola instead of buying it at grocery stores. You can choose the toppings you like and sugars with a lower glycemic index like coconut sugar, honey, stevia and xylitol.
Eating healthy is the key to losing weight. But if you aren’t careful, what you eat can do just the opposite. Try to limit how much of these five foods you eat to help prevent gaining extra pounds.
Shed those extra pounds fast. Download my FREE workout ebook, complete with two weeks of exercises you can do from home!
Like Ralph on FACEBOOK
Get daily motivational quotes and quick workouts to help you reach your goals.