Whether you’re interested in shredding a few pounds, maintaining your weight or working your way up to a 6-pack, college is famous for being a bump down Physically Fit Road. However, personal trainer and nutrition coach, Frankie D’Agostino of Westchester, N.Y., specializes in training college students and offers a solution. He believes we can eliminate this problem by embodying a healthy lifestyle that recognizes our diet counts for 70% of our body composition. He shared with us the top four tips he gives to clients of all shapes, ages and sizes:
Ditch the Dairy
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Believe it or not, D’Agostino says the human body isn’t programmed to digest dairy products, and eating them causes inflammation in the form of under-the-skin bloat. Therefore, limiting cheese, milk and even yogurt can make us look and feel much better. Most grocery stores sell almond milk or coconut milk that taste similar to what you’re used to drinking but result in consuming half as many calories. “Many stores even sell almond milk ice cream if you’re in the mood to cheat but want a healthier alternative,” he says. Can we add chocolate syrup, Frankie?
Go Against the Grain
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Carbohydrates such as pasta, bread and potatoes are as high in calories as they are delicious. D’Agostino suggests limiting grain intake and eating more fruits, vegetables and nuts on a regular basis instead. “I am in no way promoting eating zero carbs because they’re extremely important for energy production and should never be neglected,” he says. “Instead, we are altering the sources they come from.” He recommends replacing rice with quinoa and choosing lettuce wraps over bread as healthier options.
Don’t Fear Fat
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Many people tend to stray away from consuming fat, but D’Agostino says this is a big mistake. It is vital to our energy and endurance systems, and we actually need healthy fat to burn fat. Therefore fish oil, extra virgin olive oil and coconut oil are excellent sources, and we should eat plenty of avocados, walnuts and almonds as well. Still not convinced? “Fats regulate our hormones which stabilize our metabolism, and they are particularly helpful to women who claim their lower stomach is a trouble area. They’re also important for muscle toning and development,” he says.
Stay Hydrated to Stay Full
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The human body has an inconvenient habit of confusing thirst with hunger, so people tend to snack when drinking a glass of water could have made them feel equally full. Avoid making this mistake by setting a goal to drink a gallon of water per day, which equals about eight bottles of water. “Drinking enough water nourishes your muscles, transports nutrients and helps digestion so you’ll feel great,” D’Agostino says. “You can also squeeze half a lemon into your first bottle of water in the morning as a bonus metabolism boost.”
So, ladies, there you have it. Remember, these are only suggestions, and you should follow a lifestyle that makes you happy, comfortable and healthy. If you have any questions, Frankie can be reached at FrankieTheTrainer@gmail.com, and be sure to check out his fitness blog BodBible.com which is coming soon!