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 essential to note that losing weight is not just about cutting off unhealthy foods from 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 to make your diet plan successful. Listed below are ten of the most influential 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. You must pick the diet plan you want to establish and focus on. It would be ideal to come up with a weekly diet plan and list down a comprehensive meal plan 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. 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 will enable 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 on an unhealthy diet. Processed foods often contain an excessive amount of sodium, fats and sugar, which only makes you gain more weight rather than losing it. Go for natural and fresh foods and, better yet, prepare and cook them personally.
4.Go For Healthy Fats
I’m sure you have heard of healthy fats and how they can be beneficial to our body. When buying products on the market, 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 harmful cholesterol levels in your body. In contrast, healthy fats like monounsaturated and polyunsaturated fats will reverse the effect and lower down your dangerous cholesterol levels. Avocadoes are a great source of healthy fats, as are cheese, nuts, and many more.
5. Look for Protein-Rich Foods
Protein plays a huge role in our body, and we need a significant amount of these nutrients in our body daily. Some of its special function includes repairing damaged 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 aim for muscle gain, you are most likely required to increase your caloric intake, but if you are seeking to lose weight, 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 innovative options.
7. Drink Water Before Meals
Speaking of fluids, it is vital to hydrate our body. Some also suggest that you must drink water before a meal. Drinking water before a meal can boost your metabolism by up to 30% over 1-2 hours, which helps you burn off few more calories. Studies even claim that those who drink half a litre of water an hour before meals helped dieters eat fewer calories and lose up to 44% more weight than 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 come across this diet method known as intermittent fasting. In this form of diet, you will attempt to reduce your caloric intake by fasting or eating nothing in a period 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. Today, most products often contain added sugar, which is the culprit behind the high risk of obesity, diabetes, and heart diseases. If you really want to lose weight, you better cut back on added sugar and refrain from eating too many sweets. It will only ruin 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.
