Nutrition Archives — ShesTough

Category: Nutrition


It’s not always easy to lose weight; there are several factors that play an essential role when it comes to weight loss. Now, these factors could be internal, external, physical, and even sometimes psychological. We’ve identified a series of blockades to your weight loss program and ways to overcome them.


The general consensus is that weight loss is difficult. But this is a faulty assumption that many people hold. Although weightloss is not a piece of cake, it does require a good chunk of work, commitment and discipline, after all, nothing good comes easy. But if you set out your mind to only see the difficulty of your weightloss journey and not the reward, you are setting yourself up for an uphill battle.


Don’t get me wrong, weightoss and weight management requires work, however you have to put in a lot of effort. As earlier mentioned, there are internal factors like genetics and environmental factors that affect weightloss coordination.


Losing weight is undoubtedly challenging, but it is not impossible. It’s crucial to highlight the little accomplishments (eating more vegetables, walking more). Working backward and identifying the obstacles or reasons for a plateau may also be helpful.


Calorie Burn

Eating habits such as the quantity of food eaten play a more prominent role in your weight loss than exercise plan/routine. On the other hand, exercise is a way to keep weight off your body. The way exercise or any physical activity works is that it facilitates the buildup of mitochondria in the muscles (mitochondria acts as the epicenter of cellular energy in the body). When you incorporate exercise into your daily routine, you become more efficient at burning fat and carbohydrates. Overall, people who exercise find it easier to lose weight. Exercising shouldn’t be seen as a penance for eating. Choose to see the fun side of exercising. Exercise and physical activities are great and are effective for weight loss.



Skipping meals leads to excessive eating

One funny thing people who want to lose weight do is that they skip meals.  While it might be tempting to eat as little as possible in a day and even skip entire meals in an effort to reduce calories, such extreme moves can prove problematic in the long run.  Should you subject yourself to this, your body will force you to eat large amounts.  A solution is to eat on a specific timetable. Try eating portioned-sized meals all through the day, that way, your body can anticipate when you will feed it.



Portion sizes

We hinted at portion sizes in the previous point. When it comes to portion sizes, one has to be very careful. The issue with portion amounts listed on packages is that they are generally uneven. Portion sizes can vary and depend on products, the company producing the products and much more. Our recommendation is this: try making a schedule for your daily meals. Working with a trained dietitian to develop an easy-to-follow meal plan is another option. This may be done by tracking your meals in a food diary to determine how many calories you’re actually ingesting (and modifying portion sizes where applicable).



Careless eating habits

Did I just eat that? is a common question when someone is constantly munching on their hands and mouths while casually watching TV or using a smartphone. According to research, eating when preoccupied increases your likelihood of overeating. Making the connection with the brain that you are full and content is possible when you are conscious of what you’re consuming.  Rather than eating every snack you can find on your kitchen cabinet, take time to prepare your meals, and have a timetable on when you can eat daily.



What’s in your medicine cabinet?

Some drugs can contribute to weight gain or hinder weight loss attempts. An example is insulin which is used to treat diabetes. This type of medication may result in weight gain because they interfere in some manner with your metabolism, change your appetite, resulting in water retention, or make you feel tired and less active. Always talk to your doctor if you notice any weight gain as a result of any medication.



What’s your zzz looking like?

One of the most crucial aspects of your physical, mental, and weight well-being is getting enough quality sleep. Poor sleep is one of the largest risk factors for obesity, according to studies. People who get little sleep are more likely to become obese, respectively. Weight gain has a substantial relationship with poor sleep quality. It could also impede efforts to lose weight.


Join today to help assist in your weightloss journey. See you inside tough girl!

Ways To Increase Muscle And Reduce Body Fat

Ways To Increase Muscle And Reduce Body Fat

There is a growing myth that you can’t reduce your body and build muscle. But contrary to that, there’s a way to achieve all that.

The process of building muscle and burning fat is a bit technical. You have to consume enough to aid muscle growth, but ensuring what you are eating has the best nutritional value to help your body use fat stores rather than muscle tissue. To get the best results, you have to add high-intensity cardio and resistance training to your routine.

The following are reliable techniques you can employ to build muscle and facilitate fat burn.


Increase your protein intake

Get plenty of protein. It’s as simple as that. Increasing your protein consumption reinforces your muscle tissue, preventing it from breaking down. When you have amino acids in the body system, the body recognizes that it doesn’t need any breakdown action on the muscle tissue to harvest them.

Try to increase your protein consumption. Experts recommend that you increase your daily protein intake by 1g per pound of body weight (or 1.5g if you are always in the gym).


Reduce your carbs

You were hoping this would not be on the list, but fortunately, it is. It is time to LIMIT carbs, but not all of it. The best time to take carbs is two hours before your workout session and immediately after. Ensure you don’t consume (or limit excessively) any other carbs all through the day except high fiber vegetables. Veggies are volume food; they will keep your energy levels and suppress any hunger.


Don’t go overboard with the calories

Finding your caloric balance will play a key role in helping you burn fat, and at the same time, build your muscle. It would be best if you had a healthy meal that facilitates muscle building while creating room for the release of fat from storage. Note, this is not a diet plan. You just want to find the right caloric number to aid fat burn and muscle gain


Consume healthy fat

To reduce body fat you have to consume less fat right? Wrong! Lots of people often make the mistake of reducing their fat intake just to reduce body fat. While their reason is valid, fats are part of an integral system that helps maintain hormone levels and cell structure, both of which are needed for muscle-building. So, before you get rid of that fat, think again.


Cardio exercises to reduce fat

People often make the mistake of using lengthy steady-state cardio. The result is excess muscle tissue burn, rather than fat born. The solution is to incorporate high-intensity interval training (HIIT) into your cardio program (Like what we offer here at HIIT can retain muscle mass, and facilitate the use of fat as body fuel.


Ready to transform your body with Maria Jose? Join today!!!


How do we get our children to eat healthy? Let’s explore these points we put together.

BEST WAYS TO MAKE YOUR KIDS EAT HEALTHY2All parents want their kids to grow up strong and healthy. Every good parent wants the best for their sons and daughters, and that includes good health. To achieve your desired goal as a parent, you need to teach your kids how to live and eat healthily.

So how do you achieve this as a parent? Well, it has been proven in the past few years that most methods employed by parents usually lead to little or no result. On the other hand, we’ve come up with this useful guide to show you the best ways you can make your kids eat healthy. So, let’s get started right away



Being aggressive with forcing your kids to eat healthy is one common mistake parents often make. Many parents want their kids to eat healthy, and as such, they force them into eating their veggies and so on. Although that might work now, it might have an adverse effect in the future. Most kids that are forced to eat healthily often have a negative association with healthy food as they grow older. Kids are receptive beings; they respond better to a positive environment. Just give them a push in the right direction and lead by example.



Kids learn mostly by what they see. If they see that you regularly eat fruits and veggies, they are naturally inclined to do the same. Studies show that kids are likely to eat fruits and veggies if they see their parents do the same. Don’t just tell them what to do, show your kids what they should do!



Gardening is a great way for your kids to develop a rapport with healthy foods. The entire gardening experience will help them become more interested in new foods. Studies show that gardening is a great way to get children invested in eating more vegetables and fruits. If you don’t have a garden, you can get a small plant bed or if your community or school has any gardening program. Don’t forget to check out weekly farm markets in your community with your child.



Ensure all healthy foods are easily accessible. Children with easy access to vegetables and fruits at home are more likely to eat them. Make sure you always have fruits, salads, and other ready-to-eat meals at home. As they grow older, you can teach your kids how to prepare easy meals that incorporate veggies and fruits.



When your kids eat something tasty at home, they won’t have the urge to eat outside. People usually eat what looks good and tastes good, and kids are no exception to that rule. If you offer them something bland in the house, you are pushing them to eat a burger outside. What’s more, they will start to associate sweetness with unhealthy meals.

The best way to increase the intake of healthy foods is to make them presentable and tasty. You can look for recipes online or in cookbooks to help your course.


Thanks for taking the time to read our article today. Got any suggestions on how to have kids eat healthy? continue the conversation below or on the ShesTough Facebook page.


Although we have the best health plans and fitness aspirations, most people often stumble at the last hurdle when it comes to better health – How to stock their refrigerators.

Most often, we do the right thing by stocking the fridge with a variety of healthy foods, snacks, veggies, and fruits. But before you end up using a tenth of it, it goes wrong.

If you find yourself in this type of situation more often than not, there is a handy solution for you.
The best way to solve this problem is to align your kitchen and refrigerator to your fitness goals. That means eliminating those things that will hinder you from reaching your goals.

Your refrigerator should be the epicenter of your meal strategies. Getting it right with your refrigerator means some of your healthy food won’t end up in the trash can.

This guide will show you just how you can organize your refrigerator and make it easy for you to adhere to a healthy eating plan.

fridge shestough

Let’s get started
Open up your refrigerator and take a good look at it. What’s your first impression when you see the contents of the fridge? Does it feel overstuffed? Are some things out of place?
When you open your refrigerator, you should be greeted by fresh, clean, healthy foods, appropriately arranged. It should always feel like it has all the options that match your eating and fitness goals. You don’t want it to be a maze, thereby making it very difficult for you to find what you want. The next step is to start cleaning.

Clean uptime
Before you start cleaning, ensure that the fridge is running at a temperature of 40F(5C) or less. Anything higher than that could ruin your healthy food.
The clean up part is easily the easiest part for most people. You simply get rid of any clutter. Start by getting rid of the expired products. Next is the leftovers. If you don’t plan on eating them as soon as possible, don’t let them hang around in your fridge.
You should also clean the shelves as well as the body of the fridge. It should be clean inside and out.

Organization involves arrangement. How you keep your stuff in the fridge will determine how you treat the refrigerator. Make use of transparent containers to keep specific types of food in the fridge. Clear bins or baskets are also handy in this type of scenario. Never go overboard with particular items, except you would have an immediate use for them in the coming days.

Final Words
If you stick with this guide, and become very good at cleaning and organizing your fridge, you will see yourself eating better. What’s more, you will find that you are wasting less food. Organizing your fridge in the right way, helps you stick with your meal plans and your healthy eating goals. Keep practicing and in no time, you will become the master at keeping your refrigerator organized and in the right shape.


Carbs craving is something everyone goes through sometimes, especially when you are trying your very best to eat clean and stay healthy.

What do you do in such a scenario? Do you ignore it? Or do you give in to your cravings? Or do you find a healthier alternative that satisfies your cravings and at the same time ensure you maintain your health plan?

The latter sounds like the most sensible option. But we understand that lots of people might find it a bit difficult coming up with foods that can help satisfy their carbs cravings, and still ensure they stay within the confines of their health goals. The following info will give you an insight into what carbs craving is and how you can tackle it.


Carbs craving

One of the pressing questions in your mind right now, would be where do carbs cravings originate from? Well, the answer isn’t farfetched. Most cravings are birthed from some form of physiological imbalance in the body. A perfect example of this the level of imbalance in your body when it is stressed out. A lot of things happen within your body when it is stressed out. Your body juggles between high sugar levels and low sugar levels, thanks to a number of factors. The end result is your body thinking it requires more energy, thus leading to some serious carbs craving.

Look back at those times when you had a massive craving for some carbs; you would notice that it was usually when you were stressed out due to work or lack of sleep.

All of these imbalances can be disadvantageous in the short and long term, particularly when it comes to staying healthy. Nevertheless, it is important you know how your cravings come about, and how you can curb them.


What Should You Eat?

In trying to achieve your weight loss goals or fitness goals, the last thing you want to do is give in to your carbs cravings. Doing so will completely derail your plans. There are useful alternatives that you can use during those times when your cravings kick in, try and stock up on your fruits, veggies, proteins, and even fats.

You should also consider long term solutions in the event of stress, lack of sleep, or anxiety. In these moments, your body might call for carbs.

Can I Have Real Carbs

When it comes to losing weight, achieving your fitness goals, and becoming healthy, you need to avoid processed foods that is stacked with carbs and additives.

Your focus should be on healthy meals and plans set out by your trainer or on here following your shestough meal plan. If you must, concentrate on fruits and veggies. The general rule of thumb is to eat healthier carbohydrates foods like cut oats, quinoa, brown rice mixed with good protein and fats. These types of carbs take a long time to breakdown in your system and therefore giving your longer sustained energy.

Mind you, higher carbohydrate food is ideal for post-workout. This is because your body has an increased need for carbs at that time due to the stress exerted on it. This would be the only good time to eat a high carb food item right after your workout to replenish muscle stored glycogen.


Your Cart