Introduction
If you’re looking to get a lean body fast, dietitians say the best way to do it is to focus on your eating habits. Eating the right foods and avoiding unhealthy ones can help you reach your goals quickly and safely. In this article, we’ll discuss five of the best eating habits to get a lean body fast, according to dietitians. We’ll cover the importance of eating a balanced diet, the benefits of eating more protein, the importance of eating healthy fats, the importance of eating more fiber, and the importance of eating more whole foods. We’ll also provide some tips on how to incorporate these habits into your daily routine. So, if you’re looking to get a lean body fast, read on to learn more about the best eating habits to get you there.
5 Best Eating Habits to Get a Lean Body Fast, Say Dietitians — Eat This Not That
If you’re looking to get a lean body fast, dietitians say there are five key eating habits you should adopt. Eating the right foods and following these habits can help you reach your goals quickly and safely.
1. Eat More Protein
Protein is essential for building muscle and burning fat. Eating more protein can help you feel fuller for longer, which can help you reduce your overall calorie intake. Aim to get at least 20-30 grams of protein per meal. Good sources of protein include lean meats, fish, eggs, dairy, nuts, and legumes.
2. Eat More Fiber
Fiber is important for keeping you feeling full and helping to regulate your digestion. Eating more fiber can help you reduce your overall calorie intake and help you reach your weight loss goals. Aim to get at least 25-30 grams of fiber per day. Good sources of fiber include fruits, vegetables, whole grains, legumes, and nuts.
3. Eat More Healthy Fats
Healthy fats are essential for keeping your body functioning properly. Eating more healthy fats can help you feel fuller for longer and can help you reduce your overall calorie intake. Aim to get at least 20-30 grams of healthy fats per day. Good sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish.
4. Eat More Whole Foods
Whole foods are packed with essential vitamins, minerals, and nutrients that your body needs to stay healthy. Eating more whole foods can help you reduce your overall calorie intake and help you reach your weight loss goals. Aim to get at least five servings of fruits and vegetables per day. Good sources of whole foods include fruits, vegetables, whole grains, legumes, nuts, and seeds.
5. Limit Processed Foods
Processed foods are often high in calories, sugar, and unhealthy fats. Limiting your intake of processed foods can help you reduce your overall calorie intake and help you reach your weight loss goals. Aim to limit your intake of processed foods to no more than once or twice per week. Good sources of whole foods include fruits, vegetables, whole grains, legumes, nuts, and seeds.
By following these five eating habits, you can get a lean body fast and safely. Eating the right foods and following these habits can help you reach your goals quickly and safely.
While it might seem like some people maintain their weight effortlessly compared to others, there are many well-researched habits that lean people tend to share. Focusing on the “big rocks” of nutrition is going to get you there a lot more sustainably than focusing on quick fixes or fad diets.
With that said, there is not a “get lean quick” fast-track to success. A lean body for life takes time, and there are certain habits that take time and energy to practice before they become part of your lifestyle. But taking the time to work on them pays off in the long run!
So what are the nutrition habits that lean people do to maintain their physical health easily over time?
Lean people don’t skip meals or severely restrict themselves. They realize that too much restriction results in overcompensating later.
“When we eat regularly, we give our bodies a steady stream of fuel,” says Bess Berger, RDN. “When we skip meals, we’re more likely to show up to the next meal too hungry. Then, it’s that much harder to moderate portions or eat mindfully—making staying lean more of a challenge.”
If you find yourself overdoing it at night, you might need to bump up your nutrition game earlier in the day!
Sign up for our newsletter!
Instead of restriction, lean folks eat their meals mindfully! They engage their senses while eating without distractions.
When you eat mindfully, you are much more able to focus on not eating past fullness. This helps prevent overeating, consuming too many calories, and boredom eating habits!
Jana Mowrer, MPH, RDN, CDCES, NBC-HWC states that mindful eating can prevent moments of feeling “starving” and/or “stuffed.”
“With mindfulness, the eating experience becomes more neutral and less charged to help you maintain a healthy weight and a healthy relationship with food,” she says.
If you have a hard time staying present while eating, start by turning off the TV and putting your phone down. It will feel foreign at first, but you’ll get better with practice.
Lean people understand that balanced meals keep them more full and satisfied for longer. A balanced meal consists of a combo of all three macronutrients and a variety of food groups: protein, carbs, and fats.
“Balanced meals promote leanness over time because they keep calories under control,” says Jinan Banna, PhD, RD. “A balanced meal will contain fruits and vegetables, which are rich in fiber and relatively low in calories to help you feel full while maintaining a healthy weight.”
To incorporate balance, you might ask yourself questions like “what can I add to this meal to make it more filling, nutritious, or satisfying for me?”
What you do 80% of the time is more important than the other 20% of the time. Lean folks spend their time focused on the “big rocks” the majority of the time so that they don’t sweat the small stuff.
Small moments of indulgences are meant to be enjoyed and savored, and then it’s time to move on! In fact, indulging in your favorite fun food now might even prevent you from craving it and overindulging later.
Lean people don’t use food to cope with their negative emotions. If you feel like you eat often, even when you are not hungry, then you might be an emotional eater. Having an emotional coping skills “toolbox” that helps address your stress and challenging emotions instead of turning to food is the first step to overcoming emotional eating.
If you are seeking Ways to Quit Emotional Eating for Good, we’ve got you covered.