Change your body image with these six tips

While in the gym I was approached by a woman who wanted a copy of my contest prep diet. She wanted to get into great shape within six weeks for vacation. I had to take a step a back and think about what she was asking. Unless you're a bodybuilder, figure, fitness or bikini athlete there's no reason to be on the stringent diet. It's boring and bland and bodybuilding athletes never look at food as enjoyment; it's for fuel. On the other hand, if you want to change your body image there are several steps you can incorporate into your daily routine.

Reduce your alcohol consumption

During my conversation with this young woman I told her to exclude alcohol for six weeks. She did not understand why reducing her alcohol was important but here's the reason: Alcohol affects everything. Everything. Heavy consumption of alcohol creates acetate after passing through the liver. This literally stops the fat burning process since your body burns what you feed it for fuel, which is acetate when you drink. Sleep, dehydration, increased cortisol and a decrease in protein synthesis type II muscle fibers are also negatives of muscle growth. Not sure what that means? It means that you're not going to burn fat, will have difficulties building muscle and will gain weight over time. There is nothing wrong with having a few drinks but keep it moderate.

Eat more to burn more

Competitors are known for stringent diets and how often we eat. Athletes eat as often as five to eight times a day. Eight times might be unrealistic, so start with a single meal change. Add a healthy snack to your daily routine so you eat two meals and a snack or three meals and a snack and so on. Your metabolism will slow down when hungry so you have to eat more often. The small, consistent meals will not let the body go into starvation mode. Combine more servings in smaller portions for your body to burn calories even when you're at rest.

Change your midnight snacks

Cravings during the middle of the night can be a killer, literally. Sugary and high carbohydrate foods eaten when you're the most sedentary can lead to a multitude of health issues. Choose a snack that is high in protein if you wake in the middle of the night. Have a small amount of sandwich meat or chicken. Add at least twenty ounces of water with your midnight snack and you'll stay full for the rest of the night.

Are you hungry or dehydrated?

Dehydration is commonly confused for hunger. Drink water with each meal to stay fuller longer and to stay hydrated. Have you ever noticed that athletes carry water bottles everywhere? It's to feel less hungry and to stay hydrated since dehydration can also slow down the metabolism. During the competition season I drink two or more gallons of water a day but you don't have to be that drastic. Begin with the daily recommended 64oz. of water and increase it over time. Drink at least 8oz. of water with every meal and snack if half a gallon of water is too much.

Change your carbohydrate choices

Choose slow-burning complex carbohydrates such as brown rice when you begin your nutritional journey. Complex carbohydrates will sustain you longer without causing your insulin to spike. Unlike a sweet potato, a candy bar will give you both a sugar rush and a crash. White or "enriched" foods should also be reduced or excluded but that's difficult in the modern diet. Eat white bread, white pasta and white rice in moderation if you cannot fully exclude it. Substitute those items with brown rice, sweet potatoes, quinoa, and oatmeal. Begin with these substitutions if you are learning your way around complex carbohydrates and low glycemic foods.

Make your changes slowly

Put your nutritional plan in high gear but keep track of your daily process. By this, I mean keep track of how you feel while making new changes. Though you may want to do an overhaul all at once, it's better to give yourself a small grace period to incorporate each new principal. Once you've made one change, give yourself a couple of days or more before you begin the next step. This will help you from feeling overwhelmed.

Resources:
How the Body Works
Body Building Secrets Live
Personal experience

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