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The wise decision: four must-haves in every meal

By Sterling Wise
On February 10, 2014

  • Pair your eating with a challenging exercise routine and work out 80 percent of the time.

This may be the most important message of the year regarding your eating plan for 2014.

 If you use these four strategies with every meal, I guarantee you'll have an amazing physical transformation this year.
 The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.
 Avoid foods that are fried and battered, processed and packaged, doused with cream sauce, or sauteed.
 Choose foods that are prepared grilled, baked, broiled or steamed.
 The bulk of your calories should be coming from a quality source of protein, like fish, chicken, turkey, egg, lean red meat and beans.
 Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Foods loaded with fiber include salad, seasonal vegetables, fruits, and legumes.
 In order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods, like potatoes, pasta, rice and cereal, bread and crackers. For faster results, pair your clean eating with a challenging exercise routine.
The 80-20 Rule
In order to achieve the amazing fitness result of a lean and toned body you'll have to workout hard and eat right at least 80% of the time.
 Don't fall into the trap of feeling like you have to eat perfectly and exercise hard every single day. When you fail to meet that unreasonable expectation, you fall off the fitness wagon.
 You can't win by having a "100% or nothing" attitude towards fitness. You're human; you're going to have a bad day, a sick day or just an off day. Allow yourself 20% of grace and be sure to workout hard and eat like a champion the other 80% of the time.

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