Trainer Shauna Jense believes that how you buy and store your groceries plays a major role in your weight loss and fat-burning goals.
Most health experts and personal trainers agree that the most important factor in losing weight and body fat comes from diet, which plays a larger role than exercise or supplements. A healthy diet rich in fiber-rich vegetables, fruits, lean proteins, healthy fats, and complex carbohydrates can make a significant difference in how quickly you lose weight and fat.
“If you’re trying to lose 10 pounds, I’m going to take you to the grocery store first and tell you exactly what you need to buy to reach that goal,” says Shauna Jense, a NASM (National Academy of Sports Medicine) certified fitness trainer with a degree in sports science.
Shauna Jense successfully lost 10 kg thanks in large part to managing her diet.1. Start at the produce counter
Shauna usually goes to the produce and fruit counter first when she goes to the supermarket or grocery store. She has a habit of stocking up on enough vegetables for the whole week to maintain and ensure she eats enough fiber at each meal. "I think about what I'm going to cook for the week and choose the right vegetables, then find snacks like berries, so I can munch on them when I'm not really hungry but still want to snack," Shauna - who successfully lost 10 kg - shares how she controls her cravings.
Fiber is one of the important nutritional groups for overall health and weight loss, and fat loss in particular. Fiber in fruits, vegetables, and plant-based foods helps stabilize blood sugar levels, slows down the digestion of food, suppresses appetite, and reduces the risk of overeating, all of which can promote fat loss, including visceral fat. Fiber is also a food that helps increase the number of beneficial bacteria, thereby improving intestinal health, supporting smooth digestion, and repelling harmful bacteria.
Fresh seasonal fruits and vegetables are an indispensable part of Shauna Jense's meals, playing an important role in losing weight and eliminating excess fat.2. Choose low-fat protein sources
Along with fiber from fresh seasonal fruits and vegetables, lean protein is a very important nutritional group when losing weight. Consuming enough protein helps maintain a feeling of fullness, reduces cravings, promotes digestion, effectively breaks down excess fat while ensuring the body is not loose or loses muscle.
"Usually, I like to use ground turkey or chicken breast to ensure protein. Sometimes I also make dishes with salmon," Shauna said. She also suggests protein-rich dishes that are easy to add to breakfast, such as eggs, turkey sausage, Greek yogurt, etc.
3. Prioritize complex carbohydrates
After choosing vegetables, fruits, and protein-rich foods, Shauna will move on to choosing some healthy "carbohydrate sources". She revealed that she often eats quinoa but also stores fiber-rich carbs like sweet potatoes in the house to rotate.
The PT said that sweet potatoes are an ideal source of complex carbohydrates for weight loss, fat loss, helping the body stay full longer, and providing more fiber, supporting many functions of the body. In addition to sweet potatoes, this healthy carb is also found in beans, whole grains, etc.
4. Avoid buying sweet, spicy foods
Shauna said that in addition to foods high in sugar that you should avoid, such as cakes, candies, and soft drinks, you also need to pay attention to the hidden sugar content in sauces and seasonings.
In addition, foods containing many additives that are difficult to control, such as canned foods, processed foods, and fast foods, if not necessary, should be skipped and prioritized. Fresh foods. Making and seasoning your own foods will help control calories more effectively.
In addition, when setting a goal of losing weight and fat, it is best to avoid areas displaying snacks such as chips, potato chips, cookies, etc., because they often contain a large number of calories and can easily lead to overeating and loss of control.
(According to She Finds)