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Brittinie Wick

Brittinie Wick

Health and Fitness Coach

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Nutrition

10 Small Nutrition Steps To Success

Brittinie Wick
June 24, 2020

Some people lose weight through intermittent fasting, cutting out carbs, or becoming a vegan. 

 

Others try to make major changes but end up reverting to their old habits and wind up gaining back any lost weight.

 

If you’re tired of watching your weight fluctuate, you may need a more gradual approach. Little changes can add up until you see a big difference.

 

Success is not sudden. But it arrives through small steps and the simple (and not easy) act of consistency.

 

✔️ Cook more

Preparing your own food allows you to control the ingredients. Restaurant meals tend to have more calories, butter, salt, and sugar. 

 

✔️ Plan, plan, plan

Write out a menu for your daily meals and snacks. You’ll be able to tell at a glance if you’re getting all your required nutrients, and you’ll probably eat less.

And don’t leave the house without water and a healthy snack (nuts work well).

 

✔️ Stock your kitchen

Keep already healthy, prepared food in your refrigerator that you can grab and heat quickly.  Be prepared for when you are tired and hungry so that you won’t turn to junk food.

 

✔️ Increase your fiber

Some studies suggest that eating more fiber is the single most significant change you can make in your diet.

 

✔️ Boost your protein

Protein is important for blood sugar control and keeping you feeling fuller for longer periods of time. That is why it is recommended that every meal (and snack) contain some form of protein.

✔️  Sneak in extra veggies

Not only will vegetables add extra nutrients, but the volume (and fiber) will help to make meals more satisfying.



✔️ Focus on whole foods

Processed foods are pre-packaged items you typically find in the grocery store. Whole foods such as fruits, vegetables and natural foods from the Earth provide nutritional value (vitamins, minerals, antioxidants, fiber, water), are naturally occurring, and are free from additives or other artificial substances.

PRO TIP: When shopping, look for foods with 5 ingredients or less AND ensure that you can pronounce all the ingredients!

 

✔️ Drink water

Quench your thirst with plain water and tea instead of beverages loaded with calories. Staying hydrated facilitates digestion.

Interesting tidbit: Just by losing 2% of the total water in your body, you can decrease performance when exercising by over 25%!



✔️ Slow down and pay attention to what you’re putting on your plate

Studies show that the faster we eat, the more calories we consume. Chewing more slowly will also make it easier for your body to digest and absorb more nutrients!

Slow down and focus on really savoring the texture, flavor, and color of your meals.

 

✔️ Be mindful

Being mindful of what you eat and how you feel takes practice and requires you to actively make a choice.

 

Ready to try something a little different? My 28-Day Transformation Program will help you to take small steps towards lasting change. During the program we focus on the above mentioned small steps, keep you accountable, and encourage you along the way. This challenge was created to help you reach your goals with intention. By following this plan, you will boost your metabolism, eliminate sugar cravings, & rid your body of unwanted fat!

Click HERE for more info!

 

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Today, I’m officially 8 months part partum. I c Today, I’m officially 8 months part partum.  I came into 2021 with a pretty clear idea of my goals and the direction that I wanted to take with them. I felt like I had to start all over because of my second C-section and losing a lot of my muscle.  Regardless of what happens in two weeks, I’m happy with how I look, I gained back my confidence (yes, i struggle with body image), I’m LOVING my muscle-definition, my strength and endurance has improved drastically... but i am ready for some wine and pizza 😅 and sour patch kids. Remember in your journey: it’s progress over perfection (because Lord knows I cheated 🙈), and to do it for YOU❤️ Don’t stop until you make yourself proud ❤️ #progress #postpartum #postpartumjourney #roadtonpcpittsburgh #bikini #bikinicompetitor #fitness #healthcoach #fitmom
Sheet Pancakes!! If you’re like me and LOVE pean Sheet Pancakes!! If you’re like me and LOVE peanut butter, add a drizzle of @nutsnmore dark chocolate peanut butter (or another delicious flavor) on the top! 🤤use code: BRITTWICK for 10% off‼️ Make sure to save for future reference and to share and tag me!! 
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Bikini-Week At-Home Series 👙💪🏼 building y Bikini-Week At-Home Series 👙💪🏼 building your upper body gives you the appearance of a smaller waist, so here’s some of the shoulder exercises that I personally do!Using the stackable resistance bands, you can make it as challenging as you’d like, and the door anchor creates a lot of options for exercises! #workout #exercises #athomeworkouts #shoulders #fitnesscoach #resistancebands #bikiniworkout #npcbikinicompetitor #npcbikini
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Bikini-Week At-Home Series 👙💪🏼 Here are a Bikini-Week At-Home Series 👙💪🏼 Here are a lot of the back exercises that I personally do! Back is one of my favorites to workout- so many different exercises! Using the stackable resistance bands, you can make it as challenging as you’d like, and the door anchor creates a lot of options for exercises! #workout #exercises #athomeworkouts #back #backworkout #fitnesscoach #resistancebands #bikiniworkout
Bikini-Week At-Home Series 👙💪🏼 since it’s Monday and international chest day, here’s chest and bicep exercises! Using the stackable resistance bands, you can make it as challenging as you’d like, and the door anchor creates a lot of options for exercises! #workout #exercises #athomeworkouts #chest #biceps #fitnesscoach #resistancebands #bikiniworkout
Grain-Free Banana Nut Muffins 🍌yields 12 muffin Grain-Free Banana Nut Muffins 🍌yields 12 muffins! If you’re like me and LOVE bananas and peanut butter, add a drizzle of @nutsnmore dark chocolate peanut butter (or another delicious flavor) on the top! 🤤use code: BRITTWICK for 10% off‼️ Make sure to save for future reference and to share and tag me!! 
✨
Want weekly recipes (and so much more!) emailed to you that will NOT be shared on social media? Sign up for my VIP Membership‼️ www.brittiniewick.com/vip-group 
#healthy #healthyeating #healthylifestyle #nutrition #nutritionist #healthcoach #muffins #recipe #healthyrecipe #wickitintoshape

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