Hitch Fit Living Magazine Volume 7 - July/August 2016 | Page 21

1. Eat your protein and vegetables first. Always eat your protein and vegetables first. The protein and vegetables on your plate take time and energy to digest and will fill your stomach with bulk making your more satisfied and leaving you less inclined to over eat anything els on your plate. 2. Drink water before every meal. Drinking a glass of water before every meal not only fill your stomach with bulk leaving feeling more full but also helps you get your water intake for the day. 3. Eat slowly. It takes your brain roughly twenty minutes to get the message that you are full. If you are the type of person that inhales your food you run the risk of overeating. Eating slower will give your brain enough time to process that you are actually full thus needing to eat less than normal. 4. Eat frequently Eating every 3-4 hours will allow you to stay satiated and never get to the point where you feel like your "starving." The more full you are the less cravings you will have. 5. Always be prepared Keep and emergency snack with you at all times. In life we all run into unforeseen circumstances. If you find yourself somewhere not having eaten for several hours it can likely lead to poor food choices. Good things to keep with you at all times are protein powder, protein bars, almonds and fruit. Joel Salter is a Hitch Fit Transformation Trainer at the Downtown location in Kansas City. Contact him for one on one personal training at [email protected].