Blog Layout

Cutting Calories without Going Hungry

Laurie • Jan 27, 2021

You probably know that to lose weight, you need to burn more calories than you take in. But cutting calories can be tough, especially when you are just getting started. Smaller portions can leave you wanting more. So how can you eat less but feel full longer?

Always make sure you get enough protein with every meal and snack. Daily, the average man should get a minimum of 56 grams and the average woman should get at least 46 grams, but the amount varies according to lifestyle, age and goals. (Our dietitian can help you figure out how many grams of protein are ideal for you.) Protein is important because it not only helps build muscle, it can boost metabolism and keep you feeling full longer. So if you make a salad for lunch, don’t just fill it with veggies. Be sure to add plenty of protein, like lean meat, beans, nuts and seeds, which will keep you feeling full until dinner time.

Smaller portions will certainly reduce your calorie intake, but this can also leave you feeling deprived. Bulk up your servings with vegetables! Stock up on non-starchy vegetables like bags of broccoli slaw, dark leafy greens, shredded carrots, riced cauliflower or mushrooms. These are all great because they can be used raw or cooked, and they don’t necessarily add to or change the flavor of what you are eating, but they do add bulk. Add them to everything you eat, such as salads, soups, sauces and sandwiches. And don’t stop with your main dishes. Having potatoes for your side dish? Stir in some riced cauliflower (or any riced veggie). Instead of having noodles or rice for your side, cook some broccoli slaw in the microwave or on the stove top in a little broth until softened, then season with salt, pepper and garlic powder, or top with marinara. You can have a huge, filling portion without wrecking your daily calorie goal.

Before each meal, drink one glass of water, then always sip water while you eat. This will not only ensure you stay hydrated, but will also fill you up so that you aren’t tempted to eat more.

Finally, reduce your plate size. A bigger plate will always tempt you to fill it.

If you would like more ideas and guidance, Axio Fitness wants to help you on your journey to a healthier lifestyle!

< Older Post Newer Post >

Our Recent Blogs

Tracking Your Food

22 Apr, 2024

There are so many apps available to us today that allow us to track our food daily. At Axio Fitness, we use My Fitness Pal with our clients, but there is no shortage of options for anyone looking to begin tracking their food intake and totaling their calories for the day. If you have a goal of weight loss, logging your food each day has proven to be extremely effective in helping you make better choices and eat better options. What is even more effective than simply tracking is allowing someone else access to your food log. This is added accountability and motivation that we all need for our nutrition. At Axio Fitness, we ask our clients to track everything they eat for their first six weeks with us. This allows us to educate the client, make suggestions on different adjustments, and help them find ways to eat right for their goals. But the most effective thing about tracking everything our clients eat is the accountability that comes with checking the food logs. Whether you are an Axio Fitness client or not, simply logging your food is a great way to get on track with your nutrition goals. Try committing to tracking your food for the next six weeks and see if you notice better eating behaviors.

Walk Before You Run

17 Apr, 2024

At Axio Fitness, we are big fans of cardio! With the weather changing and the ability to get outside and be more active, we hope you are motivated to do more walking or jogging around town, in the parks, or on the trails. You may be motivated to lose weight and you want to spend your time outdoors efficiently, therefore being motivated to run or jog. However, if you haven’t been very active in the last several months, it may not be a good idea to go right into jogging. Most physical therapists suggest being able to walk pain free for at least 45 minutes before attempting to jog. Meaning, if you get knee, ankle, foot, or hip pain after a 30-minute walk, you may not be ready to start running. When you do start jogging, be mindful of your cadence. If you have a smart watch, you can enter your runs in there and it will automatically give you your cadence. Suggested cadence to avoid injury is 160- 180 strides per minute. If you do less than 160, your stride is too long, and it can cause injury or joint pain. If you need help getting on a structured cardio plan, or if you need the accountability to do more walking and jogging this summer, Axio Fitness is here to help! We offer a service called Axio Cardio where we can structure a customized, personalized cardio plan for you based on your ability and your goals.

Training for your Goals

03 Apr, 2024

Most people have health and fitness goals. Even if they do not officially fill out a questionnaire or answer specific questions, everyone has ways they would like to improve their health and change their physique. Whether it is getting off medication, going down a shirt size or feeling toned, many people have something related to their health and fitness on their mind each day. However, in our experience, many clients come to us with specific goals and desires and the wrong understanding of how to get there. For example, someone may tell us they wanted to lose belly fat, so they bought a BowFlex. Others may tell us they want to be stronger with more muscle in their arms and legs, so they bought an exercise bike. We even see people do lots of stomach crunches and sit-ups because they want a flatter stomach, not knowing there are better ways to achieve that. Most commonly, people join a gym and only end up using the treadmill because they are too unfamiliar with what else they should be doing. Although all exercise is good for weight loss, toning, building strength and reshaping your body, many people do not understand the ways they should be exercising based on their body and goals. At Axio Fitness, we do thorough, scientific assessments with all clients. After that, we set 6-week goals, and we train the clients based on those goals. We also give them a cardio prescription and nutrition plan specific to their six-week goals. All exercise is good! But goal specific training will obviously be the quickest and best way to get you where you want to be. If you need personal attention and professional guidance, call Axio Fitness!

Unilateral Exercises

11 Mar, 2024

A unilateral exercise is resistance training or weight bearing exercise when you only work one limb at a time (one arm or one leg). Examples of unilateral exercises for your lower body include step-ups, split squats, or lunges. Upper-body exercises include 1 arm dumbbell or cable row, and a 1 arm dumbbell or cable press. Unilateral exercises are great to include in your workout routine because they improve stabilization and reduce the risk of injury. When you are only working one side at a time, your body is forced to use the muscles that keep you stable and balanced. This translates into better balance in everyday life. These exercises are also great to improve muscle imbalances. We all have a dominant side or one arm and leg that is stronger than the other. When doing exercises that involve both sides at once, your dominant side can carry more of the workload without you realizing it. If it is a squat or bench press, your stronger side can actually be lifting more than half the weight. Unilateral exercises ensure both your strong and weak side are getting equal work and help to balance out any differences in strength. For more understanding of the proper ways to exercise for your health and your goals, contact Axio Fitness today!

Your email address will not be published.

Required fields are marked *

Free Axio Meet up Booking

No Gimmicks. No Pressure. Just honest support.

BOOK AXIO MEET-UP