We all want our body to be in great shape. It gives us confidence and it boosts our self esteem. As we grow old however, our body will undergo many changes. Our metabolism slows down which makes it extremely hard for many to lose weight. It is very important to note that losing weight is not just about cutting off unhealthy foods on our diet. It always follows a balanced diet which should be matched with regular exercise.
Discipline and determination are two of the things you need in order to make your diet plan successful. Listed below are ten of the most effective and ideal nutrition tips you can use to lose weight.
1. Plan Ahead
The first thing you should do to make your diet more effective is to plan everything ahead. You must pick the diet plan you want to establish and to focus on. It would be ideal to come up with a weekly diet plan and list down a comprehensive meal plans so you can buy all the foods you need before you start a new week.
2. Do Not Skip Meals
Contrary to what others believe, an effective diet doesn’t work by skipping meals. In fact, you are highly encouraged to eat frequently. Of course, you should never skip breakfast as it is the most important meal of the day. In addition to that, eating smaller meals 5 to 6 times a day allows your body to function more efficiently throughout the day. Eating frequently dramatically boost your metabolism, stabilises blood sugar and allows you to burn more fats.
3. Avoid Processed Foods
Processed foods are everywhere. They are easy to prepare and sometimes they are even ready to eat. Despite the convenience that these foods bring, you are only putting yourself in an unhealthy diet. Processed foods often contains inordinate amount of sodium, fats and sugar which only makes you gain more weight rather than losing it. Go for real and fresh foods and better yet prepare and cook them personally.
4.Go For Healthy Fats
I’m sure you have heard of the Healthy fats and how they can be beneficial to our body. When buying products on the marker, make sure to check on the labels to determine the amount and type of fats you intake. Unhealthy or bad fats like saturated fats and trans fat will raise bad cholesterol levels on your body while healthy fats like monounsaturated and polyunsaturated fats will reverse the effect and lower down your bad cholesterol levels. Healthy Fats can be found in foods like Avocado, cheese, nuts, and many more.
5. Look for Protein Rich Foods
Protein plays a huge role in our body and we need a great amount of this nutrients in our body on a daily basis. Some of its notable function includes the ability to repair damage cells, building bones, muscles and also help us recover quickly from heavy workout routines. Some amino acids also promote weight loss. Whey, Casein, Egg White and also Nuts are excellent sources of complete protein. You can also take advantage of protein supplements such as Protein powders and protein bars.
6. Watch Out For Calories
If you are aiming for a muscle gain, then you are mostly likely required to increase your caloric intake but if you are aiming to lose weight, then you must watch your calorie consumption. Eating calories more than you burn will only lead to weight gain. Drinks like soft drinks and other beverages are high in calorie and you might consider avoiding them at all cost. The best choice for fluid is water. Black coffee and unsweetened tea are also smart options.
7. Drink Water Before Meals
Speaking of fluids, it is very important to hydrate our body. Some also suggest that you must drink water before meal. Drinking water before meal can boost metabolism of up to 30% over a period of 1-2 hours, which helps you burn off few more calories. Studies even claims that those who drink half a litre water an hour before meals helped dieters eat fewer calories and lose up to 44% more weight compare to those who didn’t drink the water.
8. Consider Intermittent Fasting
If you’re active on the Internet and social media, then you’ve probably came across this diet method known as intermittent fasting. In this form of diet, your will attempt to reduce your caloric intake by fasting or eating nothing at all in a period of time within a day. This diet is also a viable strategy to reduce body weight, body fat mass and improve insulin sensitivity. It is however important to consult an expert to determine if this form of diet suits you and your health condition.
9. Avoid Sweets
I guess this rule is pretty much self-explanatory. Most products today often contains added sugar which is the culprit behind high risk of obesity, diabetes and heart diseases. If you really want to lose weight then you better cut back on added sugar and refrain yourself from eating too much sweets. It will only ruins your diet.
10. Use Smaller Plates
Here’s another strange yet surprisingly effective tip. When preparing your meal, try to use smaller plates. The smaller the plate size, the smaller the servings you get. The smaller the servings, the lower calorie and fat intakes you make. It is still a mind over matter though so if you are really determined to pursue an effective diet and learn how to restrict yourself and start establishing a healthy lifestyle.