Tri Fi t ness

New Year New You

Wei ght Loss Chal l enge
MACRONUTRINETS
PROTEIN

Eating protein causes your metabolism to increase due to the

numerous chemical reactions taing place to digest protein!

The amino acids "building blocs# in protein stimulate cellular

acti$ity% thereby increasing your &MR!

The increase in &MR can last any'here (rom )*+, hours!

Rule o( thumb% eat -!).g per pound o( body 'eight to pre$ent

the breado'n o( muscle tissue!

Eat more protein 'hen acti$e% up to -!/, g0pound

CAR&O123RATES

4ruit and $egetables are considered comple5 carbs because they occur
naturally and ha$e much needed $itamins% nutrients% and en6ymes!

Simple carbs cause spies in blood sugar because o( the rapid

digestion% and insulin comes in to try to stabili6e! 1o'e$er% usually
o$er stimulated the e5cess is turned into (at!

Comple5 carbs tae a 'hile to breado'n due to the (iber content!

This is the main reason you 'ill (eel (ull longer!

The longer to breado'n% the slo'er the insulin response% the (uller
and happier you are! Maintaining steady blood sugar le$els pre$ents
'eight gain!
4AT

4at is re7uired (or optimal health% and physical (orm!

1ealthy (ats aid digestion% and 'ould cease 'ithout

(at!

4at helps breado'n other nutrients!

1ealthy (ats% such as Omega*) (atty acids% help brain

(unction and (ights o(( depression!

To lose 'eight% you must eat (at!

8ood sources o( (at are (ound in (ish% nuts% seeds% and

plant oils!
COMP9E: CAR&0PROTEIN PAIRIN8

Combining comple5 carbohydrates 'ith lean protein causes your

&MR to increase and help eliminate the a(ternoon crash!

Eating this combination prolongs digestion and encourages your

blood sugar to remain stable bet'een meals!

4eelings o( (atigue mid*morning or mid*a(ternoon is a direct result

o( unstable blood glucose and insulin le$els!

Eating this combo slo's the release o( sugar into the bloodstream%
causing blood glucose and insulin to stabili6e % gi$ing you energy
that lasts all day long!
4OO3 IS 4UE9

;hat 'e eat either stimulates or slams the braes on

our metabolism!

To maintain a healthy body 'eight you must nourish

the body 'ith high*7uality (oods at regular inter$als!

;aiting too long bet'een meals or sip one entirely%

causes our bodies to go into star$ation mode% maing
our metabolism slo' do'n!

Eating small meals e$ery ) hours ensures that the

metabolism 'ill be running e((iciently all day long!