{"id":119,"date":"2018-01-19T01:11:49","date_gmt":"2018-01-19T01:11:49","guid":{"rendered":"https:\/\/r3fitness.com\/blog\/?p=119"},"modified":"2018-01-19T01:11:49","modified_gmt":"2018-01-19T01:11:49","slug":"top-10-habits-of-highly-effective-eaters","status":"publish","type":"post","link":"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/","title":{"rendered":"Top 10 Habits of Highly Effective Eaters"},"content":{"rendered":"

Top 10 Habits of Highly Effective Eaters<\/strong><\/span><\/h1>\n

Clean eating is all about forming lifelong habits that will get you to LOSE FAT and KEEP IT OFF.<\/strong><\/p>\n

Here are 10 of the most significant habits you will need to develop in order to be a healthy eater<\/strong><\/p>\n

    \n
  1. Breakfast: Every Morning!<\/b><\/li>\n<\/ol>\n

    -Breakfast sets the tone for the rest of your day. If you\u2019re not eating breakfast, start making it a point to do so every day. You will be less hungry throughout the rest of the day and less likely to binge on snacks or overeat at other meals.<\/span><\/p>\n

      \n
    1. Eat Throughout the Day (Every 3 or 4 Hours)<\/b><\/li>\n<\/ol>\n

      -The timing of when you eat is highly important. You shouldn\u2019t eat based solely on hunger. If you eat small meals throughout the day and have healthy snacks (Greek yogurt, nuts, etc.), you will be less likely to give into the temptation of splurging on pizza, fries, and other junk food.<\/span><\/p>\n

        \n
      1. All Calories are NOT the Same<\/b><\/li>\n<\/ol>\n

        -Calorie counting is not the most important thing in the world. Eating 500 calories of grass-fed beef or wild caught salmon is not the same as eating 500 calories of potato chips. The former is rich in essential nutrients and protein, the latter has no nutritional benefit and will leave you still hungry an hour later.<\/span><\/p>\n

          \n
        1. Real, Whole Foods vs. Processed Foods<\/b><\/li>\n<\/ol>\n

          -We will talk throughout this guide about what foods to eat; just know that it\u2019s typically better to eat something that was once a living, breathing animal or plant rather than something you will find sealed in a bag or can.<\/span><\/p>\n

           <\/p>\n

            \n
          1. Protein, Produce, Protein, Produce\u2026<\/b><\/li>\n<\/ol>\n

            -It\u2019s time to trim the inessential carbs. Protein is a major muscle-building source, and foods that are high in protein leave you satisfied for longer than high carb foods. Eating protein will help boost your metabolism.<\/span><\/p>\n

            As for produce, well, you have always been told to eat fruits and vegetables and that hasn\u2019t changed. Produce is essential for feeling full, meeting your daily requirements of vitamins and nutrients, and for burning fat for good.<\/span><\/p>\n

              \n
            1. Cut Out the Sugar!<\/b><\/li>\n<\/ol>\n

              -Sugar is the biggest source of weight gain for most people. Whether it\u2019s in your breakfast cereal, candy, soft drinks, or added to your coffee, sugar will mess with your insulin levels, slow your metabolism, and cause you to pack on the pounds. AVOID IT!<\/span><\/p>\n

                \n
              1. Omega 3<\/b><\/li>\n<\/ol>\n

                -Omega 3 has a host of benefits for fat loss. You can find it in grass-fed beef and poultry, wild caught seafood, walnuts, flax, and other foods. You can also take fish oil supplements, but only in addition to healthy food sources, not as a replacement.<\/span><\/p>\n

                  \n
                1. Eat or Drink after Workouts<\/b><\/li>\n<\/ol>\n

                  -When you do resistance and weight training, you need to eat and\/or drink soon after a workout. Getting your body the fuel it needs is essential to having a good metabolism and building lean muscle mass.<\/span><\/p>\n

                    \n
                  1. Write it Down<\/b><\/li>\n<\/ol>\n

                    -Keep a foodlog. Know what you eat. If you can chart your progress, you can know where you\u2019re going wrong, where you\u2019re doing well, and how you can make adjustments to be more successful.<\/span><\/p>\n

                      \n
                    1. Consistency is Key<\/b><\/li>\n<\/ol>\n

                      -Don\u2019t sweat the details at the expense of putting forth the effort. Too many restrictive diets suck all the joy out of eating. They only leave you craving more, and you wind up binge eating. Make a consistent effort to incorporate clean eating into your lifestyle, and don\u2019t get bogged down counting calories, watching points, or any of the other fluff diet nonsense that can sidetrack you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                      Top 10 Habits of Highly Effective Eaters Clean eating is all about forming lifelong habits that will get you to LOSE FAT and KEEP IT OFF. Here are 10 of the most significant habits you will need to develop in order to be a healthy eater Breakfast: Every Morning! -Breakfast sets the tone for the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[13],"tags":[],"gutentor_comment":9,"yoast_head":"\nTop 10 Habits of Highly Effective Eaters - R3 FITNESS BLOG<\/title>\n<link rel=\"canonical\" href=\"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 10 Habits of Highly Effective Eaters - R3 FITNESS BLOG\" \/>\n<meta property=\"og:description\" content=\"Top 10 Habits of Highly Effective Eaters Clean eating is all about forming lifelong habits that will get you to LOSE FAT and KEEP IT OFF. Here are 10 of the most significant habits you will need to develop in order to be a healthy eater Breakfast: Every Morning! -Breakfast sets the tone for the […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/\" \/>\n<meta property=\"og:site_name\" content=\"R3 FITNESS BLOG\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-19T01:11:49+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\">\n\t<meta name=\"twitter:data1\" content=\"3 minutes\">\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/r3fitness.com\/blog\/#website\",\"url\":\"https:\/\/r3fitness.com\/blog\/\",\"name\":\"R3 FITNESS BLOG\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/r3fitness.com\/blog\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/#webpage\",\"url\":\"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/\",\"name\":\"Top 10 Habits of Highly Effective Eaters - R3 FITNESS BLOG\",\"isPartOf\":{\"@id\":\"https:\/\/r3fitness.com\/blog\/#website\"},\"datePublished\":\"2018-01-19T01:11:49+00:00\",\"dateModified\":\"2018-01-19T01:11:49+00:00\",\"author\":{\"@id\":\"https:\/\/r3fitness.com\/blog\/#\/schema\/person\/18301fb12c27191dab9b55e6d4596f52\"},\"breadcrumb\":{\"@id\":\"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"item\":{\"@type\":\"WebPage\",\"@id\":\"https:\/\/r3fitness.com\/blog\/\",\"url\":\"https:\/\/r3fitness.com\/blog\/\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"position\":2,\"item\":{\"@type\":\"WebPage\",\"@id\":\"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/\",\"url\":\"https:\/\/r3fitness.com\/blog\/diet-and-nutrition\/top-10-habits-of-highly-effective-eaters\/\",\"name\":\"Top 10 Habits of Highly Effective Eaters\"}}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/r3fitness.com\/blog\/#\/schema\/person\/18301fb12c27191dab9b55e6d4596f52\",\"name\":\"R3 Coaching Team\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/r3fitness.com\/blog\/#personlogo\",\"inLanguage\":\"en\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/31b5b87de1803ee04c023f4bb245dec8?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/31b5b87de1803ee04c023f4bb245dec8?s=96&d=mm&r=g\",\"caption\":\"R3 Coaching Team\"},\"sameAs\":[\"http:\/\/www.r3fitness.com\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","_links":{"self":[{"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/posts\/119"}],"collection":[{"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/comments?post=119"}],"version-history":[{"count":2,"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/posts\/119\/revisions"}],"predecessor-version":[{"id":121,"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/posts\/119\/revisions\/121"}],"wp:attachment":[{"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/media?parent=119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/categories?post=119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/r3fitness.com\/blog\/wp-json\/wp\/v2\/tags?post=119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}