One of the toughest things facing folks this new year is how to keep up their daily exercise. Now that the holidays are over, all that delicious food is starting to settle down and it may be starting to show. At Outlier Crossfit, we encourage our members to get back into the swing of things in our programs, but there’s one other aspect that’s worth taking note – eating healthy again.

Set Goals

The first step is to take stock of what’s changed since the holidays. Did you gain weight? Were you sick with the flu at one point? With the help of our skilled trainers we can evaluate where you want to be and help you get there. We’ll craft a plan that works for you and set a reachable goal. But now, let’s take a look at some food to help you get there.

Superfoods

While we can work with you at Outlier Crossfit to help reach your fit goals, we can’t follow you to the dinner table to watch what you eat. If weight loss is part of your goal, here are some superfoods to add to your plate to accelerate your progress.

Black beans – instead of traditional refried beans, try a scoop of black beans with your meal instead. With a plethora of protein to spare, they also don’t contain saturated fats that red meats do.

Oats – One of the downfalls of weight loss is not feeling full after a meal. This leads to snacking, and extra junk food that could keep you from your goal. Oats and grains are chock full of fiber, which fills you up and boosts metabolism.

Salmon – Another source of food that’ll help you feel full is fish, notably salmon. Lean and full of protein, this fresh fish is great for more vitamins as well.

Broccoli – Replace those veggies you picked at as a child with this fiber-filled alternative, especially with a whopping 30 calories per serving. They’re also delicious cooked or raw.

Brown Rice – If you’re wanting some fiber on your plate that won’t make you feel guilty, we recommend brown rice as an alternative to traditional white rice. It’ll fill you up without filling up on calories or heavy carbohydrates.

Grapefruit – Grapefruits are a popular breakfast item for good reason. It’s said that they can lower your insulin on top of being a great source of protein. These bulky fruits are also mostly water, filling you up so you eat less.

Green Tea – The antioxidants in green tea are notorious for burning fat and calories, as well as keeping you hydrated and full.

Portion Control

Simply eating a lot of healthy foods may not be most effective when it comes to losing weight and working out. To get the most nutrition without overeating, portion control of those superfoods is just as important. Below we’ve listed some handy guides to help you determine what portion of each food you should be consuming.

Pasta, Veggies, and Fruit = 1 Fist

Red Meat, Fish, or Chicken = Size of your palm

Nuts and Raisins = 1 Handful

Cheese = Size of your thumb

Cooking oil, mayonnaise, sugar = Top digit of your thumb

Track Your Progress

Throughout this weight loss and exercise regimen, keep a log of your progress. At Outlier Crossfit we can help you craft a goal that fits you, but we encourage you to keep a log of what you eat and how much exercise you do in and out of our gym. There are many smartphone apps for the tech-savvy athlete, from step counters to calorie counters. It doesn’t hurt to also keep an old-fashioned notebook or planner as well. Tracking your progress is one of the ultimate motivators, and it pays to see how you’re doing along your weight loss journey.

Challenge Yourself

Above all, don’t be afraid to challenge yourself. If you’re doing 20 push-ups one day, try pushing it to 25 and gradually from there. Try new stretches or exercises. Workout with friends and motivate each other. At Outlier Crossfit in San Diego, CA we are always available to answer your questions and assist you with our crossfit programs. Contact us today – we look forward to helping you meet your weight loss and fit goal today.