You look in the mirror. You are not satisfyed with what you see.
Maybe you are struggeling to finally loose those kilograms. Or you work out, but these muscles just don’t want to show.
But what if I told you, there are 56 game-changing secrets, to improve your body and finally achive the results you are working so hard for?
Let’s face it: diets and especially a dancer diet are not easy to mantain.
You need to fuel your body to be fit and master your day. At the same time you don’t want to eat too much for loosing or maintaining your weight.
Let me tell you already one secret right away: Radical diets almost never work.
But the good news is: there are some secret tips that make your diet so much easier.
By implementing only 10 of them in your everyday life, will already change your life completely. Enjoing food and keeping a healthy mindset, while eating just as much to achive your goals.
Sounds good, doens’t it? Then make sure to continue reading…
Note:
Please note, that I do not want to define "the right weight" in any way - not for dancers nor for any other person. This article is meant to give everyday tips for people who are struggeling to keep up with their healthy diet.
Table of Contents
Food shopping for a Dancer Diet
1. Plan your meals throughout the week.
2. Prepare food over the week to avoid the need for fast food.
3. Always have some healthy low-calory snacks at home.
4. Define basic products you always want to have at home.
5. Buy some vegetables and fruit everytime you go to the grocery store.
6. Always check the nutrients of a diet product before buying.
7. Don’t go shopping when you’re hungry (we all know that one 
).
8. Cook as much food yourself as you can, it is always healthier than convenience food
9. If you don’t have the time for cooking yourself, keep an eye on the nutrients of the food you’re buying
10. Buy a colourful selection of food
11. Buy according to your diet goal. The content of your fridge defines 80% of your diet.
Organizing your eating habits of the Dancer Diet
12. Create a eating plans to ease your everyday nutrition. Find some examples for dancers here
13. Don’t have breaks longer than 5 hours in between your meals
14. Drink a glass of water before every meal.
15. Never skip breakfast as you are fueling for the day
16. Build a routine with your breakfast preparation
17. Eat from smaller plates
18. Take your time and eat slowly
19. Get little food the first time, to be able to take a second time
20. Eat a salad or a soup before the actual meal
21. Eat 4 – 5 portions of fruits and vegetables per day
22. Drink a coffee when you feel a little hungry
23. Have fixed times for breakfast, lunch, dinner and snacks
24. Implement light sport sessions in your dancer diet before eating, you’ll have less appetite
25. Bring snacks when going out, to avoid the need for fast food on the way
26. Sleep enough
27. Refuel right away after practice or performances
28. Eat carbs and low-fat 2-4 houres before performing
Keep track of weight and calories
29. For loosing weight, a calory deficit is crucial
30. For gaining weight and muscle mass, a calory overtake is crucial
31. You should never ever eat less calories than your basal metabolic rate of calories.
32. Your daily calory deficit should not be higher than 500 calories
33. For building muscles eat more calories than you burn
34. Weight yourself max. every three days
35. Weight yourself always at the same day time
36. Count calories for no longer than three weeks to avoid obsessions
37. Try to use a body fat scale instead of a normal one. More weight could mean just more muscles or fluid retentions
38. Use a body fat scale in order to know how many calories you are burning a day
39. Use a fitness watch to keep track of your burned calories
Eating with joy and treats
40. Have a little treat every day
41. Eat in company.
42. Try out new foods at least once a month
43. Don’t eat food you do not enjoy, only because it’s healthy
44. Try out healthy versions of dessert such as dark chocolate or fruit
45. Build a routine on preparing meals in order to eat with joy and satisfaction
46. Don’t do cheat days. Rather treat yourself everyday with a little joy
47. Learn to say no and eat treats just when YOU decide to have them
Keep a healthy mindset for your Dancer Diet
48. Be aware that health issues and the menstruation cycle influence your weight
49. Keep an eye on digestion problems such as bloating or constipation influencing your body image and well-being
50. Don’t be afraid to contact a nutritionist or psychological help if you notice you are struggeling with food
51. Define achievable and and rational goals for your dancer diet such as a weight range to maintain or muscle mass to gain
52. Sourround yourself with non-dancer friends to keep a realistic point of view on healthy weight
53. Find yourself a support system to your diet journey
54. Learn to defend your style of life and your body measures to critical family and friends
55. Be aware that it takes 21 days to create new habits
56. Don’t strive for perfection, but for optimization
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