It takes a little time getting used to weighing your food (after it’s cooked) but it’s the best way to know exactly what you’re putting into your body. You can eat all the “healthy food” you want, but “healthy food in the wrong amounts” won’t help you get where you want to go.

Your metabolism really needs waterto regulate body temperature, dispose waste, help your joints and bones (among other things…). Coffee and Gatorade (watch out for the sugar!) may be part of your day, but they don’t serve the same purpose. You should still be aiming for at least 80 ounces of water per day.

Use a straw (Amazon sells great reusable metal straws), flavor water with fruit (strawberries, oranges, etc.), get a water bottle that measures and ‘tracks’ your water for you, set reminders on your phone, get a big jug and write times on it… make it a game!

Nope, your brain and nervous system need fats!

No, it will help you to feel better in your recovery!  After you work out, your body needs to rebuild its glycogen stores and regrow muscle proteins that you just used during exercise. Eating protein (whey protein is recommended) along with some starchy carbohydrates within 30 minutes of working out is really important to your recovery, as well your performance in your nextworkout.

“Macros” are your macronutrients – protein, fat and carbohydrates, and are where you will be getting the energy content (calories) of your diet. The number of macronutrients you need each day depend on many different factors (weight, gender, goals, activity level, etc.). Your customized plan with AME Higher Nutrition will take these factors into account and guide you into eating an appropriate balance (for you) of protein, fat and carbs.

Liquids are better for an early morning as they are digested faster than solids. You should have both proteins and carbs before your workout (little to no fat as it slows digestion). A smoothie, a greek yogurt or even a protein shake with half of a banana are good options.

We would recommend to stay away from Splenda, and while Stevia (plant-based) is a lesser evil, it will still cause you to crave carbs. Physiologically your body still secretes enzymes to lower your blood sugar when you have the sweetener; this will cause you to crave more. Almond milk and coconut milk are a good alternative to artificial sweeteners in your coffee. I would challenge you to try one of those options for a month and see how you feel!

Sorry but no! I’m here to guide you and tweak the plan as needed but the true goal is to empower youto learn what works for your body and lifestyle. Part of that is teaching yourself, and then intuitively knowing that “this is what 3 ounces of grilled chicken looks like”. That will give you the ability to help yourself going forward to make good decisions when it comes to balancing your meals.

The first four weeks is just the beginning. We want to make sure that you keep any progress going and to do that it’s important for us to keep tweaking your plan, adjusting goals as needed, and continuing to meet monthly to track and celebrate your progress. 90% of people that lose weight in the beginning of a program regain that weight if they don’t continue to have a support system and stay accountable.