Top 5 Nutrition Tips


Get a Fit & Healthy Body with these 5 Expert Tips

Get a Fit & Healthy Body with these 5 Expert Tips


By: Angelique Millis Fitness Expert & Motivational Speaker

It’s a brand new year and many have resolved to create new diet habits, however there are an inevitable series of nutritional stumbling blocks that many encounter in their attempt to “clean up their act” and embrace a healthy lifestyle. It’s all part of the trial and errors that we endure when on a mission for a fit and healthy body. Here are 5 Nutritional Mistakes that ANYONE can make. Learn what they are now so that you can be ready to tackle these obstacles full force:

 1. Going on a DIET

It’s all mental- If you tell yourself you are going on a diet you are bound to fail. After all, what are the first 3 letters of the word DIET… exactly! Get into the right frame of mind when it comes to your meal plans and mentally replace the connotation of “Diet” with “Healthy Lifestyle”.


2. Not Getting Enough Protein

Protein is the stuff dreams are made of! The dreams of bodybuilders and fitness models that is! Not only will protein help you build and maintain lean muscle, but it is a vital building block to any weight training program. The #1 most bio-available form of protein is egg whites because your body assimilates it into the muscle the quickest. The next most important form of protein is Whey Protein which is your protein powder. You can also get lots of protein through, chicken, fish, lean red Meat. To determine how much protein you need you multiply 0.8-1.0 grams of protein per pound of body weight. Ex: if you weigh 130 pounds you need 104 grams to 130 grams a day of Protein.

3. Starving Yourself for the Sake of Vanity

Nobody should ever starve themselves. Period. You will only end up harming your body and any weight that you manage to lose during a starvation streak will only come back to haunt you double-time. Your body will go out of whack and go into survival mode by going after your muscle tone (NOT the fat) and will only leave you feeling weak and “skinny fat”. Eating more often helps maintain a steady level of blood glucose which helps give us steady energy levels throughout the day. Steady energy comes from steady intake of foods. By eating 3 meals and 2 snacks per day you will boost your metabolism and your body will burn stored fat (provided that you are exercising on a regular basis).Remember, when calories are consumed, there is a thermic effect that takes place, and your metabolism rises in order to process those calories. Love your body and do things the right way; patience is a virtue, especially when it comes to your fitness journey.

It is very simple; the more often you eat, the more ‘thermic’ effect the body becomes, thus a higher metabolism overall. When I eat this way, I can feel my metabolism responding and hear my body saying “thank you!”

4. Assuming that all Salads are Created Equal!

Don’t be hasty the next time you order a salad. Extras like cheese, tortilla strips, crispy noodles & nuts can add hundreds of calories. Also be careful when you eat out- it is not uncommon for restaurants to pour 500 calories worth of DRESSING on your salad. Salads with 1,000 – 1,800 calories are definitely a case of diet sabotage in its most disguised form. Take the time to think about what you are about to eat before you order. Tell the waiter that you want your dressing on the side and no croutons or “extras”. A great trick that helps me is to dip my fork in the dressing before I reach into the salad bowl. This way I am not sacrificing flavor or adding hundreds upon thousands of calories to my “healthy lunch”. It’s all about finding that happy medium people!

5. Being Un-informed on Caloric Values

Know what you are eating and also don’t be so quick to accept the “low-fat” or “fat-free” alternatives that restaurants offer. Did you know that a low-fat muffin can have 400 calories, and “healthy” wraps often have 600 – 700 calories each? Take the time to learn the nutritional value of your choices before ordering.  It is also important to know your daily caloric intake. While you don’t need to neurotic about every bite you take throughout the day, it’s always in your favor to have a ball-park figure of what you need to consume to maintain and/or lose weight.
Average Daily Calories to MAINTAIN Your Weight:
Here is a simple formula) courtesy of Discovery Health that can also help you figure out how to lose a few pounds. Simply take your weight and multiply it by 12 and that is the amount of calories you need to consume daily. For example if you weigh 135 pounds than you should be consuming 1,620 on a daily basis.
Average Daily Calories to LOSE Weight:
To produce a weight loss at the safe rate of one to two pounds per week, all you need to do is subtract calories from your daily total. If you want to lose one pound, you should shed 500 calories per week. For two pounds, you should ditch 1,000. To learn more about making better choices for your calorie budget, visit the website for Calorie Count Plus where you can search for the calories in all your favorite foods.

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About Angelique Millis

Angelique Millis is certified fitness professional and writer living in Miami, FL. She is also a weight loss success story (40 pounds, 5 dress sizes) and looks forward to sharing her motivational and informative health & fitness tips with you! For more details or to subscribe to her free newsletter visit