As anyone who has tried to and succeeded in losing weight will tell you, losing weight is not something that you can achieve by exercising only. In fact, 70% of your weight loss or health results are determined by your diet, and 30% from exercise, so paying attention to how you eat is important. Going to kickboxing class seven times a week will not do you a world of good if you do not watch your diet, so here are four food rules that you should follow to see maximum results.

1. Fuel up before class to improve your performance

When you work out on an empty stomach, what you are doing is losing what muscle you already have instead of building muscle. This is very bad because muscle and toning actually help you lose weight. Also, if you do not eat before class you don’t have enough fuel to burn in class, which means that you cannot turn up the intensity, which results in burning fewer calories. So eat before class but not right before, as this will make you feel bloated and heavy during class. Eat an hour or so before you go for class, it is important.

2. Eat more protein

Protein is a very important class of food especially to those trying to lose weight and generally become healthier. This is because protein contains amino acids, which are very useful for building your muscles. The more muscle you have, the higher your metabolism is, meaning you burn more calories even when you are not working out. Protein, therefore, should be a major part of your diet. Lean proteins like chicken breast, ground turkey, and strip steak are great for you and will make an excellent addition to your diet.

3. Don’t avoid fat, it can be good for you!

No, this is not heresy and we did not mistype the word fat. The truth is that fat is actually a very important component in any diet because it helps you feel full for a lot longer and there are a lot of health benefits to consuming fat. However, because fat is easier than most food classes to retain in the body, you should limit the amount of fat you take. It is advisable to have 20 to 30% of your daily calorie intake as fat. What you should be eating are the healthy fats like avocados, nuts, olive oil, peanut butter, salmon, and flaxseed oil.

4. Eat more frequently

We all know that food is important and that when you’re trying to lose weight and generally stay healthy, you need to control what you eat and how often you eat it. Which is why a lot of people are advised to reduce their eating. However, to avoid energy spikes and craving for junk food, it is better to space your eating and eat every 2-3 hours. Instead of having three big meals each day, you should have 3 small meals and 2 snacks spread through the day. This will help keep your energy level constant and it will also help you better monitor your calorie intake.

Diet is the most important part of any weight loss attempt. It has been proven than keeping fit and staying healthy is the result of 70% diet and 30% exercise. Regular kickboxing class takes care of the 30% but you will not see a lot of change if you do not work on the 70% as well. So, if you want to see result from your kickboxing class, you need to eat right as well as work out. Following the four rules listed above is a great place to start!

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