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The Voice of the Black Community


Wise decision: Eat right, get tight
5 strategies to keep in mind with every meal
Published Wednesday, February 5, 2014
by Sterling Wise, New Pittsburgh Courier

This may be one of the most important messages of the year regarding your eating plan for 2014. If you want to see a physical transformation this year, use the following four strategies to get the results your desire:

1) Pay attention to the cooking method

The way a meal is cooked determines how many calories, how much added fat and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

  • Fried and battered
  • Processed and packaged
  • Doused with cream sauce
  • Sauteed
  • Choose foods that are prepared like this:
  • Grilled
  • Baked
  • Broiled
  • Steamed

2) Get lean with protein

The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality when healthfully prepared.

Good choices of protein include:

  • Fish
  • Chicken
  • Turkey
  • Egg
  • Lean red meat
  • Beans

3) Include lots of fiber in your diet

Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

  • Salad and leafy greens
  • Seasonal vegetables
  • Fruit
  • Legumes

4) Lay off the starches

Here’s where many well-meaning dieters lose it. The facts are simple, but in order to maintain a low-carb, high-protein diet for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

  • Potatoes
  • Pasta
  • Rice and cereal
  • Bread and crackers

5) Follow the 80-20 Rule

In order to achieve the amazing fitness result of a lean and toned body you’ll have to workout hard and eat right…at least 80% of the time.

Don’t fall into the trap of feeling like you have to eat perfectly and exercise hard every single day, only to fall off the fitness wagon when you fail to meet your unrealistic expectations.

You can’t win by having a ’100% or nothing’ attitude towards fitness. You’re human. You’re going to have a bad day, a sick day or just an off day. Allow yourself 20% of grace and be sure to workout hard and eat like a champion the other 80% of the time.

Sterling Wise, NASM-CPT, is CEO & Founder of The Wise Decision in Detroit. Email your fitness questions to him at info@thewisedecision.com or visit him online at www.thewisedecision.com.


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