Nutrition experts and professional dieticians have their own favorite tips for weight loss. Here is a compilation of ten tips for nutrition to lose weight, compiled by nutrition experts and dieticians Liquid Vitamin C.
1. Eat Often!
Though it may seem contradictory but eating more frequently will help you shed weight. In reality, don’t be without food for more that 3 to 4 hours. Eat small quantities more frequently to curb hunger. Eat small portions of protein- and fiber-rich foods all day long. Also, try eating an nutrient-rich snack or fruit during meals to reduces your food intake during the mealtime.
2. Eat Whole Foods More
Whole foods are more difficult to digest, and this makes you feel full for a longer time. Limit your consumption of processed food items that often leave you feeling hungry again.
3. Never Ever Give Up Your Favorite Foods
Eat the food that you enjoy, but consume smaller portions of them. When you learn to limit your intake, you will be able enjoy whatever you want to eat but still be slim. In a sense you can have your cake and have it too!
4. No Late-Night Eating Please
The body needs time to digest your supper before you go to bed. In the evening, eating late will not give your body enough time to do its work. As you near time to go to bed, the less food you should eat. If you eat a large meal then heading straight to bed could end up being disastrous for your weight loss initiatives.
5. Check Your Weight Often
It is easier to stay on your course if there was a accurate idea of what you weigh. Do weight measurements frequently and make modifications to your food intake based on the results.
6. Fill It With Fruits
If a small portion of dessert seems pathetically small, add additional fruits to it to build up quantity. It is possible to have half a cup of ice cream and a full cup of fruits, instead of filling the entire container with ice cream by itself. This can help you reduce over 200-300 calories.
7. Exercise for The Right Reasons
Don’t workout to make you feel hungry, so you’ll want to indulge in eating more. The majority of people take back the calories that they burn in the gym. Consume a small portion of protein and carbohydrates before or after your workout to ensure that you don’t go overboard during mealtimes. Also keep yourself hydrated adequately.
8. Rest Well
If you are able to sleep through the night, the need to eat more is less. Sleep for minimum 8 hours every day. That would also leave you with fewer hours for eating in a 24-hour period.
9. Shrink Your Portion
Switch to nine-inch plates to ensure that you eat smaller portions throughout the day. Utilize smaller cups as often as feasible. Reduce the size of your portions is essential to reduce your consumption of food, and losing weight.
10. Be Realistic
Be aware that 3500 calories equal only one pound fat. You have to cut down enough calories to shed that one pound. So, aim at losing about a couple of pounds per week to remain consistent over the course of a longer time.
Your post-workout nutrition may be the reason for the problem..
After an intense training session, your body is in catabolic mode. In this state, the muscle glycogen stores are depleted and the increased levels of cortisol start to destroy muscle tissue.
In order to counteract this and help promote anabolic conditions, you need to fuel your body with the right nutrients. A post-workout meal rich in quickly digestible protein and carbohydrates provides the amino acids that are required for muscle repair . It also increases your insulin levels that helps to transport essential nutrients to your muscles.
Here are four tips for nutrition to help you meet your fitness goals.
1. Protein is vital.
Specifically, whey protein.
A high-quality whey protein is a crucial component of your post-workout nutrition. Include 20-25 grams of protein from whey in the post workout meal. Like we said Whey protein can provide the amino acids necessary to repair the damage done to your muscles from your training.
After your initial dose of protein, take 20g of protein every 3 hours or so in order to increase muscle repair. Studies have shown that exercise can stimulate muscle development for up to 48 hours following exercise.
Why should you be concerned about building up muscle if your goal is weight loss?
The reason is straightforward, as more muscles you possess and the greater number of calories you’ll burn each day. Increased muscle increases the metabolic rate at rest.
Another suggestion, consume 20g of protein before you go to bed. Without proteins, the body will be in a catabolic mode overnight. In that state the body basically eats your muscle, undoing the work that you put into earlier in the day!
2. Essential Amino Acids
Get at least 10 grams of amino acids essential in your protein dosage. You can check the label of the protein powder you are using to determine the quantity of EAA’s in it. Of that 10g, at least 4g should be the most specific EAA, Leucine. Leucine opens the pathway within the body, where protein synthesis happens. By helping this pathway, Leucine helps with better overall muscle growth.
3. Carbs… maybe!
Are you trying to lose pounds or gain muscles?
The answer to this question will determine whether or not you need carbs when you consume your protein.
If you are trying to lose weight, then reduce or eliminate carbohydrates from your post-workout meals. Many people will inform you that you must consume the carbs with the protein to stimulate insulin that helps in transporting nutrients to your muscles.
Whey protein is known to stimulate a strong insulin response on its own, making carbohydrates an optional component of a post-workout meal. Keep in mind, other kinds of protein like soy and casein are not able to trigger the same insulin response.
If your aim is to build muscle it is possible to add some quick-to-digestible carbs to your post workout meal. You may find this humorous but here are some good carbohydrate options you can use for your post workout meal.
Haribo Gummy Bears or Pixy Stix!
Both of these items contain high levels of carbohydrate, dextrose. Dextrose is a rapidly digesting carbohydrate that can boost insulin responses. They can help replenish glycogen stores in the muscles that have been diminished during exercises.
If you are an endurance runner or have just completed a huge volume of intense training, then it is advisable to incorporate a portion of rapidly digestible carbohydrates into the post workout diet regardless of what your workout purpose is.
4. Avoid Caffeine.
Caffeine has been shown to increase level of cortisol.
Why are you concerned for cortisol levels?
Cortisol is referred to as the stress hormone as cortisol levels increase when you are in a stressful state. Cortisol hinders recovery and actually increases fat storage within your body! You must eliminate cortisol from your system as soon as you can. A good way to do this is to consume 2g-10g of vitamin C immediately following your workout.