Mindy Roth Nutrition

  With all the noise out there about getting healthier and how to perform at your max... Whether you’re simply looking to form good diet habits or explicitly looking for a healthy diet for weight loss, here are some essential tips to keep in mind! I am here to give you the  real deal . Focus on thoughtful eating, not deprivation. Just as overeating can spoil your weight loss efforts, so can starving yourself with a rice-cake-and-coffee-diet. Deprivation or yo-yo dieting can, in fact, eventually slow down your metabolism and increase your risk of chronic disease. Weight cycling, which is repeatedly gaining or losing weight, is a common outcome of yo-yo dieting. Weight cycling may be linked to chronic inflammation and increase your risk of chronic diseases.   Look beyond calories. Food is much more than just numbers. Eating a healthy, dynamic life involves more than just merely adding up daily calories. Your body needs to maintain a certain calorie...

  Need some tips on how to adhere to a calorie deficit? I got you! Adhering to a calorie deficit can be complicated at first, especially if you have not done it before. Pretip - make sure that you are in a MODEST calorie deficit. You don't want to restrict yourself too much that you start getting stomach pains, diminished  energy, or provide a change in your mood. Also, you wouldn't  want to restrict yourself too much so you cannot stick to it. Here are the tips to making sticking to a calorie deficit easier!   Eat more protein  – if you are not consuming adequate protein, you likely will not feel full or satisfied. If you have trouble getting enough protein for your body needs, you can either increase your portion sizes for your chosen protein of the day or include high-quality sources. Some examples are meat, fish, eggs, fat-free or low-fat Greek yogurt, cottage cheese, tofu, seitan, jerky, or deli meat. Eat more for less  – high volume foods li...