Transforming your body involves a relationship between nutrition and weight loss. If you want to lose weight healthily and effectively, pay close attention to these nutrition tips to transform your body.
The kinds of nutrients and amounts of food you put in are the key. Most effective weight loss plans depend on diet alone. Nutrition weight loss is more than adding multi-vitamins especially with B-vitamins, magnesium and zinc to your diet. It involves the kind of food you need for specific results and its corresponding portion sizes.
If you make a quick Google search about how to lose weight, you will find thousands of various quick fix programs. A lot of these programs provide essentials for weight loss but most of the time, they miss the complete goal.
Weight loss is more of a healthy lifestyle than a 2-week program that may fail months after. Nutrition-wise, there are several factors you need to keep in mind. These include carbohydrates, calories, sugars, proteins, fats and more. Maximize the benefits of losing pounds with the best combination of nutrients.
Start with your Plate
1. Size of your meals
Your basic daily calorie intake is 2000 calories but it still depends on the size of each person. If you are a large person, you may require up to 2500 calories. A dietitian or nutritionist can give you a good idea of your needs. Aside from that, generally watch your portion sizes.
2. Use smaller plates
There is a correlation to how big your plate and how huge your meal is. When you use a big plate, it makes food appear smaller; and small plates make your portions appear bigger. When you think you don’t have enough food, you tend to grab seconds. Combat overeating by replacing your plates with smaller ones. Switch to salad plates and store your dinner plates for now.
An additional hack to eating less is using small red plates. Don’t worry if it doesn’t match the rest of your décor, it will definitely help you eat less. Researchers suggest that the color red subtly tells your mind to stop excessive snacking.
3. Apply the half-plate rule
The half-plate rule is about filling at least half of your plate with vegetables. They are low in calories, high in fiber and nutrient-dense, making them ideal for weight loss. These include broccoli, bok choy, cauliflower, garlic, hearts of palm, kale, mushrooms, pomegranates, water chestnuts and spaghetti squash.
The trick is to eat the veggie half first. You feel full faster and eat less calories. You won’t even feel that you are starving yourself because it helps you feel satisfied as well. Keep doing this trick and you will notice you are shedding pounds faster.
4. Be conscious of what you eat
You don’t have to eat in the dining room, but do pay attention to what you are stuffing your face with when you’re doing a marathon with your shows. Exhibit portion control and better food choices. Distracted eating can lead to heavier consumption in the long run.
How to Watch What you Eat
5. Eat more slowly
Slow down when you eat. Allow your brain the 15-20 minutes it needs to signal that your stomach is already full before you think about getting seconds.
6. Eat the right food at the right time
Commit yourself to doing this. In the morning, eat foods such as whole grain toast and egg whites with fruit or yogurt. If you prefer cereal, choose fibrous cereals or whole grains instead of the commercial sugary cereals. The first half of your day is the time you should take in glucose from cereals and fruits to give you an energy boost. During the rest of the day, steer clear of sugar and starches. Instead, eat green vegetables and protein. For your snacks, you can eat celery or carrots with peanut butter.
Manage your sugar levels by combining foods to decrease glycemic content. Add flavor to your food with lime, lemon, butter, olive oil or vinegar.
Fruits, Veggies and Tea
7. Cleanse with tea and avoid most alcohol
A lot of people have fallen in love with tea, particularly green tea. Chinese people have enjoyed the benefits for thousands of years, and it is not too late for you. These potent fat-burning manna in a cup help rev up your metabolism, speed up your liver’s fat burning capacity and increase your fat cells’ release. A certain Hong Konger I have met has specifically suggested Oolong tea as a start. She has been wearing the same size of clothes for years!
And avoid alcohol if you can. But it’s best if you really try. But if you can’t eliminate alcohol from your lifestyle, you can go for no-sugar, zero-carb, pure vodka, tequila, or gin. Taking a shot or two of these will not exceed your daily carb limit. To add, you should also avoid sports drinks, soda, and juices and wine for their high glycemic content.
8. Get yourself a fruit bowl
You may tell yourself that you are going to eat fruits more, but find yourself too lazy to keep up with what you just promised. The solution? Have a fruit bowl on your countertop or near your table. It gets easier to go for the healthy option if it’s in plain sight. If fruits and veggies are handy, junk food gets overlooked. Go for oranges, apples, pears and bananas.
9. Cleanse your palate
It is easy to want a second helping of what you just ate if you can still taste it in your mouth. One way to have effective portion control is having mints handy. When you have finished one plate of meal, pop in some mints to cleanse your palate. It will remove the taste from your tongue and serve as a distraction by keeping your mouth busy. Drinking tea or just water can also be a trick to this.
Out with the Bad, In with the Good
10. Choose full fat and natural fat
Low fat and non-fat sound tempting. However, full fat food is healthier than their low-fat versions. It is better to choose whole-fat foods because although yogurts can be good, we still need the fat that go along with it to maximize their protective effects. Remove trans-fat and man-made fats which include margarine and other shortening products. Instead, stick with healthy fats like butter, coconut oil, olive oil.
11. Get rid of empty carbs
Apart from the full-fat choice, studies show that low-carb diets are a lot better than low-fat diets. If you think you can’t live without carbs or simply going low-carb, you can begin by steering clear of empty sources of carbs. These include sugary drinks, cookies and white bread. You will be able to enjoy the benefits without going total zero on carbs.
12. Keep high protein snacks on hand
While there is no need to increase your protein intake, it is advisable to keep protein snacks with you. These protein-packed delights include milk, nut butter, high-protein breads and more. When hunger strikes, you can indulge in these and not on something with high calorie content. Generally, keep a high-quality protein diet. Include fish, eggs and organic meat on your grocery list. Strategic protein intake is another hack to dropping a few pounds.
13. Consume more fiber
Nobody wants to deprive themselves of a good thing. Instead of taking away your favorite foods and painfully counting calories to lose pounds, simply eat 30 grams of fiber each day. It may sound simple but this single step is as effective as more complex diets. We have a thing for resisting against what we can’t eat. A study shows that rather than asking us to stop consuming a certain food, giving us an option to take a certain nutrient more can be highly effective.
14. Say hello to dark chocolate
It’s absolute good news for people with a sweet tooth. Research shows that consuming moderate amounts of dark chocolate can aid in shrinking your waist and reducing your body fat. Researchers say that flavonoids may be the heroes. These heart-healthy compounds have anti-inflammatory and antioxidant properties.
Make sure you stay away from high-sugar versions and choose chocolates with at least 70% cacao for maximum flavonoid content.
15. Have a Midnight Snack
Have a snack if you go hungry in the middle of the night. Going to bed with a rumbling stomach can make it a struggle to fall asleep and you will feel gluttonous the next day. A small balanced snack can promote good sleep.
Dietitian Cassie Bjork has explained that eating the right type of bedtime snack can help in losing weight and boosting your metabolism. The right snack can aid in stabilizing sugars so glucagon – the fat-burning hormone – can work at its maximum capacity.
Pair a natural carb with healthy fat. Berries with heavy cream, almond butter and apple slices or guacamole with carrots are all great examples. Be sure not to take any protein because protein can interfere with your sleep. It is best to eat your bedtime snack 15-30 minutes before bedtime so it gives little time to get digested before you’re in deep sleep.
Following these simple nutrition tips to transform your body can help you steadily progress toward your fitness and weight goals. Go for healthy versions of food you love. A healthy overall lifestyle, good nutrition and weight loss program can give you a headstart in dropping those pounds and gaining a healthier weight.