Dieticians and nutrition experts offer their own weight loss tips. Here’s a list of ten tips for nutrition to lose weight, compiled by dieticians and nutritionists Liquid Vitamin C.
1. Eat Often!
While this may sound contradictory, eating more often will help you lose weight. In fact, never skip meals for more than 3 to 4 hours. In smaller amounts, eat more frequently to help keep your hunger at bay. Take small portions of high-fiber and protein-rich food throughout the day. Or else, eat healthy snacks or fruits during meals to helps you reduce your intake of food at the mealtime.
2. Eat Whole Foods More
Whole foods are more difficult to digest and make you feel fuller for a longer period of time. Cut down on processed foods , which can make you feel hungry again.
3. Never Ever Give Up Your Favorite Foods
Enjoy the foods that you love, but have less of it. When you are able to control the amount you consume, you’ll be able to indulge in whatever you want but still be slim. In a way, you can eat your cake and enjoy it too!
4. No Late-Night Eating Please
Your body requires time to digest the food you have eaten before you fall asleep. Consuming food late at night is not allowing your body the time it needs to complete its work. The closer you are to bedtime, the lighter food you should eat. If you eat a large meal getting ready to go to bed could mean disaster for your weight loss initiatives.
5. Check Your Weight Often
It is easier to stay on track if you had a accurate idea of what you weighed. Make weight measurements regularly and alter your food intake based on the results.
6. Fill It With Fruits
If a portion of desert looks pathetically small, you can add more fruits to it to build up the volume. You can have a half cup of ice cream with the entire cup of fruit instead of filling up the whole quantity with ice cream alone. This can help you reduce more than 200 to 300 calories.
7. Exercise for The Right Reasons
Don’t do any exercise that makes you feel hungry, in order that you can consume more food. Most people will eat back all the calories that they burn at the gym. Have a small snack of protein-carbs during or after the workout to ensure you don’t eat too much during meals. Be sure to drink enough water.
8. Rest Well
If you’re sleeping well through the night, the urge to eat too much is reduced. You should sleep for minimum 8 hours every day. This leaves you with less hours for eating during a 24-hour period.
9. Shrink Your Portion
Change to 9-inch plates so that you can eat smaller portions at every meal. Use smaller cups too whenever you can. A smaller portion size is the key to reducing your consumption of food, and losing weight.
10. Be Realistic
Keep in mind that 3500 calories correspond in just one pound of fat. It is essential to reduce enough calories to shed that one pound. Try to lose about a couple of pounds per week, so that you maintain your weight loss over the course of a longer time.
The post-workout nutrition may be the reason for the problem..
Following a hard exercise, your body goes into catabolic mode. In this state, your muscle glycogen is depleted and the increased levels of cortisol start to destroy muscle tissue.
In order to counteract this and encourage an anabolic state in order to counteract this, you must fuel your body with the proper nutrients. After-workout meals that are high in digestible protein that is quickly digestible and carbohydrates supplies amino acids necessary to repair muscles and boost your insulin level which assists in transporting essential nutrients to your muscles.
Here are four tips for nutrition that will help you achieve those fitness objectives.
1. Protein is vital.
Specifically, whey protein.
A high-quality whey protein is a crucial component of your post-workout nutrition. It is recommended to include 20-25 grams of protein from whey in your post workout meal. As previously mentioned Whey protein can provide the amino acids required to repair any damage that has been done to your muscles from your exercise routine.
After you have taken your first dose of protein, eat 20g of protein per 3 hours or more to enhance the repair of your muscles. Studies have shown that exercise can stimulate muscle development for up to 48 hours after exercising.
Why should you care about building up muscle if you’re looking to lose weight?
The reason is easy, the more muscle you possess the higher the amount of calories you’ll burn through the day. A swell of muscle will increase the rate of metabolic rest.
Another tipis to consume 20g of protein before you go to go to bed. Without the proteins, the body will transition into a catabolic condition overnight. In that state the body basically eats your muscle, undoing the hard work you did earlier in the day!
2. Essential Amino Acids
Get at least 10 grams in essential amino acids in your protein dose. Check the label of the whey product you use to know the amount of EAA’s in it. Of the 10g at a minimum, 4g ought to be the most specific EAA, Leucine. Leucine opens the pathway through the body that allows protein synthesis takes place. In this way Leucine can aid in the improvement of general muscle development.
3. Carbs… maybe!
Do you wanting to lose weight or build muscles?
The answer to this question will determine if you require carbs in your protein.
If you’re trying to lose weight, then reduce or eliminate carbohydrates in your post workout meals. Many people will advise you to take carbs and protein to stimulate insulin that helps in transporting nutrients to the muscles.
Whey protein is known to induce a high insulin response by itself and make carbohydrates an unavoidable part of a post workout meal. Keep in mind, other kinds of protein like soy or casein do not trigger the same insulin response.
If you’re looking to build muscle and build muscle, you might want to add some quickly digestible carbs to your post workout meals. You may find this funny but here are two good carbohydrate options you can use for your post workout meal.
Haribo Gummy Bears or Pixy Stix!
Both of them are rich in carbohydrate, dextrose. Dextrose is a fast-digesting carbohydrate that will increase insulin response. They can help replenish glycogen in the muscle that has been diminished during exercises.
If you’re an endurance athlete , or have recently completed a significant volume of intense training, then it is advisable to add some level of quickly digestible carbohydrates to the post workout diet regardless of your workout objective is.
4. Avoid Caffeine.
Caffeine was shown to increase level of cortisol.
What is the reason you are concerned over cortisol levels?
Cortisol is known as the stress hormone because cortisol levels increase when you are in a stressed state. Cortisol reduces your recovery, and actually increases the body to store fat! It is essential to eliminate cortisol out of your body as quickly as possible. One effective method to accomplish that is to take 2g-10g of vitamin C after exercising.