Peter Benedict from St. Andrew’s College: 3 Lifelong Habits for Healthy Eating

Peter Benedict, a St. Andrew’s College graduate, became a sports trainer because he combined two things he’s always been passionate about: helping others and exercising. He hopes his blog will inspire others to stay fit and healthy. Read his blog about healthy eating below:

The link between nutrition and fitness is a strong one. If you’ve been grinding it out at the gym and yet see little progress on the weighing scale, look no further than what you put on your dinner plate. Unfortunately, many people still hold the erroneous belief that hitting the gym gives them the license to eat whatever they want, no matter how unhealthy. In weight loss however, everything boils down to calorie deficit. This means there’s no cheating your way around what you eat because it will always show on the weighing scale, or worse, on your thighs, legs, and what-not.

That said, healthy eating goes hand in hand with proper training and exercise. Here are three lifelong habits you should waste no time in learning as they will serve you well more than you ever thought possible:

1. Learn meal prep – In the fitness community, Sunday is considered an unofficial holiday where everyone takes time off from the gym to prepare the following week’s meals. Many people struggle with meal prep but that’s usually only in the beginning, before they get to master the basics. One neat trick with meal preparation is to come up with a list of staple items, such as chicken breasts, oats, and brown rice, to name a few, which are then categorized as protein, carbohydrates, and healthy fats. The idea is to mix and match these categories and ingredients together on different days, ultimately yielding quite a number of recipes.

2. Control your appetite – As mentioned, weight loss is all about maintaining a calorie deficit, and you can achieve this better once you learn how to control your appetite. Before anything else, it must be said that you shouldn’t even think of trying diet pills as they simply do not work and even put your health at risk. One way of controlling your appetite is to avoid processed foods as these can actually trick your brain into wanting even more of them. Just think of why potato chips are so addicting—they make people crave for them, rather than feel hungry for them.

3. Learn how to count calories and macronutrients – Finally, you should learn how to count calories and macronutrients. When was the last time you looked at the nutrition label? I’m guessing a long while, if not never. We already know our goal is maintaining a calorie deficit and accurate, honest counting is part of that. As all calories come from macros, it’s time to memorize this formula: one gram of protein yields four calories; one gram of carbohydrate yields four calories; and one gram of fat yields nine calories. Once you’ve got this down pat, you’ll be counting calories and macros in your sleep in no time.

To read more from Peter Benedict from St. Andrew’s College, stay tuned to this blog.


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