Nutrition is just as important as the actual physical training itself. What you take into your body will greatly influence how you are able to perform physically. Remember, what you are eating will be the fuel for the fire that carries your body and mind through the physical fitness training.

Keep in mind this is all about long-term, long-lasting health. Exercise, hydration, nutrition and mental health are vital to maintaining a functional mind and body that can adapt to the daily stresses and challenges a career in emergency services brings. Taking these simple things in consideration will usually address any slowdown in your weight loss goals:

• Nutritional experts are steadfast in their agreement that a balanced and varied diet can and will meet all your required nutritional needs. The most common diet ratio consists of: carbs 45-65%, proteins 10-35% and fats around 20-35% of your daily dietary intake (based on a 2000 calorie per day intake).
• The underlying goal is that you reduce saturated fats and oils, stick to lean proteins and reduce simple carbs (sugars and processed foods) in your diet.
  • Focus on increasing complex carbs (such as whole grains) as these are vital in moderating blood glucose levels and provide needed fiber in your diet.
  • Fiber is key to stabilizing and flushing toxins from your GI system. Both forms (soluble and insoluble) are necessary.
  • Try to increase the amount of fruits and vegetables. Most people fall short of the recommended 5 servings a day. 
• If you are maintaining a healthy weight, eating the right foods, and sticking to a dedicated exercise regimen but seem to have plateaued on your weight loss consider a few factors.
  • Have you been doing the same exercise regimen for some time? If so, increase the frequency, intensity, or time (remember FITT).
  • Evaluate when you are eating. Any heavy foods late at night will predominantly be stored as fat. Are you a twice a day or six times a day eater? Your body processes smaller meals spaced throughout the day better than 1 or 2 large meals and moderates your insulin levels better.
  • Consider your portion size. We typically eat way more than recommended amounts.
  • How often are you eating? If you wish to truly know what your caloric intake is on a daily basis – track everything that you eat.
    • Several apps exist that allow you to input daily food consumption and in turn will provide you the calories associated with that food type and amount. You’ll be surprised at how much you actually ingest in a day.