The secret to losing weight is simply to consume fewer calories than you burn each day. It looks simple! But in reality, losing weight is a little more complicated than simply counting calories. Protein sources, the choice of foods and cooking methods must also be taken into account. This is why it can be extremely difficult for a beginner to win the war of the regime.
If you are tired menus of alternative plans and seeing the same amount in numbers on the scale, then this article is just for you. Here is a list of 8 best nutrition advice for weight loss that will help you reach your ideal weight.
These are small changes that can generate massive results.
1) Choose fiber rich carbohydrates
In terms of weight loss, people often choose to reduce carbohydrates or increase carbohydrate and lipid lowering. But by reducing carbohydrates, you also reduce an essential macronutrient for weight loss. First, be aware that there are two types of carbohydrates, simple and complex. Simple carbohydrates are sugars that are a primary source of energy and complex carbohydrates are foods like rice or pasta that are low in sugar and sustained release of energy.
In terms of weight loss, choose foods low in calories and high in fiber which stall you for longer and keep you away from snacking junk. Choose whole grains (such as brown rice, wholemeal bread or oatmeal) and vegetables (such as lentils and beans).
2) Do not skip meals
If you think that skipping meals will do anything good for your diet, think! The reason for the low calories are only short-term plans is that you can not live and function properly with less than 1200 calories per day over an extended period. The human body has a very clever adaptation mechanism to preserve and survive. By skipping a meal, you're clear to your body, “Do not spend too many calories.”
Your body understands this and will reduce its metabolism to defend against a reduced intake of calories. This means you will burn fewer calories than usual. In short, skip meals will have the opposite effect of weight loss you want.
3) No soft drinks
Soft drinks are a good example of what is called “empty calories”. In other words, solid foods of sugars that offer nothing more than instant energy. 33cl drink soda amounts to eat 6-8 tablespoons of sugar. Or 140 calories without vitamins or minerals as well.
4) Limit juice consumption
You may wonder why consuming fruit juice form would be bad for weight loss. Indeed, the fruits are full of important vitamins and minerals, but remember that they also contain calories.
A small orange contains about 10 grams carbohydrate (fructose). Consider for a moment: How many oranges it takes to make a glass of juice? Three or four. This means that a simple glass of orange juice contains 30 to 40 g of carbohydrates, which makes 120 to 160 calories for a single glass. Instead, choose to eat the fruit.
5) Have a cup of Tea or Coffee
Green tea and coffee have-burning properties of fats (and Theine Caffeine respectively). Research has shown that these two drinks reduce abdominal fat and improve body composition (* 1) (* 2). In addition, green tea contains polyphenols called catechins products that have anti-oxidant properties.
6) More Fat. Fewer Carbs.
This may seem counterproductive to eat more fat to lose fat but it works like that in nutrition. There are plenty of studies showing that diets low in carbohydrates are superior to low-fat diets. (* 3) (* 4) (* 5).
This is because your body will have more focus on more fat than carbohydrates to feed. If the glycogen stores in your muscles (the way carbohydrates are stored) are always full (because you follow a high-carbohydrate diet), then the body has no need to use fat as fuel.
7) Allow yourself a cheat meal weekly to boost metabolism
A cheat meal usually refers to a meal rich in fats and carbohydrates (Junk food in most cases) that break the usual plan of your diet. Have a weekly cheat meal can actually promote weight loss.
The body's metabolism is generally reduced during a low-calorie diet. A cheat meal will ensure you burn calories at a higher rate. Just to make sure not to turn a meal into a cheat cheat Weekend week see a cheat, take care to provide the food that you eat. Indeed, it quickly becomes too indulgent about food as we lack.
8) Drink plenty of water
Water can not only reduce hunger but also helps reduce toxins and fluids stored in the body. Besides this, water has an important place in metabolism and is necessary for the proper functioning of the body. Without good water supply, none of the previous tips are useful.
These are small but very useful tips to get the calorie deficit needed to lose weight effectively. If you're struggling to lose weight, start by first recheck your diet to be sure to choose the right foods. Then, make sure not to make any mistakes mentioned above.
Believe in yourself, be persistent with your goals and you'll be on your way to get the results you are pursuing.