Dieticians, nutritionists and experts have their own personal tips for losing weight. Here’s a list of ten tips for nutrition for weight loss from dieticians and nutritionists Liquid Vitamin C.
1. Eat Often!
Even though this might seem counterintuitive but eating more frequently will aid in losing weight. Actually, you should never be without food for longer than 3-4 hours. In smaller amounts, eat more frequently to curb hunger. In small portions, eat high-fiber and protein-rich food all day long. Or else, eat healthy snacks or fruits in between meals, so that it helps you reduce your intake of food at meals.
2. Eat Whole Foods More
Whole foods take longer to digest and make you feel fuller for a longer time. Limit your consumption of processed food items that often result in you feeling hungry once more.
3. Never Ever Give Up Your Favorite Foods
Eat the food that you love, but have lesser portions. When you are able to control your consumption, you are able to take whatever food you want and still remain slim. In one way, you can eat your cake and have it as well!
4. No Late-Night Eating Please
Your body needs time to digest the food you have eaten before going to bed. Eating late at night does not allow the body time to do its job. The closer you are to sleep time, the more light food you should eat. If you eat a large meal getting ready to go to bed can be disastrous in your weight loss goals.
5. Check Your Weight Often
You would stay on course if you had good idea of how much you weigh. Measure your weight regularly and alter your diet accordingly.
6. Fill It With Fruits
If the portion of dessert seems pathetically tiny, add more fruit to increase the quantity. It is possible to have half a cup of ice-cream with one cup of fruit instead of filling the whole quantity by consuming ice cream on its own. This can help you reduce more than 200 – 300 calories.
7. Exercise for The Right Reasons
Do not exercise to make you feel hungry, in order that you’ll want to consume more food. Many people consume all the calories they’ve burned in the gym. Consume a small portion of protein and carbohydrates prior to or following the workout to ensure you don’t overeat at mealtime. Be sure to drink enough water.
8. Rest Well
When you’re able to rest well throughout the night, the desire to overeat is diminished. Get a good night’s sleep, at least 8 hours each day. This leaves you with less time for eating during a 24-hour period.
9. Shrink Your Portion
Switch to nine-inch plates so that you have smaller portions for every meal. Make use of smaller cups whenever is possible. The reduction in size of your portion is crucial to reducing your intake of food and losing weight.
10. Be Realistic
Keep in mind that 3500 calories add up to just one pound of fat. You must cut back the calories you consume to lose that one pound. Thus, you should aim to lose just one or two pounds each week, to ensure that you remain consistent over an extended period of time.
Your post workout nutrition may be the reason for the problem..
After a rigorous training session, your body is in catabolic states. In this catabolic state your muscle glycogen is depleted and cortisol levels rise. This causes the body to break down muscle tissue.
In order to counteract this and create an anabolic state You must provide your body with the right nutrients. A meal after a workout that is high in protein digestible quickly and carbohydrates supplies amino acids necessary to repair muscles and boost your insulin level which aids in transporting essential nutrients to your muscles.
Here are four nutrition tips to help you meet your fitness goals.
1. Protein is essential.
Particularly, 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. As we mentioned earlier Whey protein can provide the amino acids needed to repair the injury to your muscle during your exercise routine.
Following your initial dose of protein, eat 20g of protein per 3 hours or so to maximize muscle repair. Studies have proven that exercise increases muscle growth at least 48 hours following exercising.
Why should you be concerned about building muscles if you are looking to lose weight?
The reason for this is that your more muscle possess the higher the amount of calories you’ll burn each day. A swell of muscle will increase the metabolic rate at rest.
Another tipis to consume 20g of protein before going to go to bed. Without protein, your body will transition into a catabolic condition overnight. In this state, your body basically cannibalizes your muscleand ruins all the work you’ve put in earlier during the day!
2. Essential Amino Acids
It is recommended to include at minimum 10g of amino acids essential in your protein dose. You can check the label of the product that you consume to find out the amount of EAA’s that it contains. Of the 10g minimum, 4g must be the particular EAA, Leucine. Leucine opens up the pathway inside the body through which protein synthesis takes place. In this way it aids in improving overall muscle development.
3. Carbs… maybe!
Do you want to lose weight or build muscles?
The answer to that question will determine if you need carbs along with 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 the carbs with the protein to boost insulin, which helps transport the nutrients to your muscles.
However, whey protein has shown to stimulate a strong insulin response by itself and make carbohydrates an unavoidable element of a post-workout meal. Keep in mind, other kinds of proteins like soy or casein don’t trigger the same response to insulin.
If your objective is to strengthen your muscles You may want to add some quickly digestible carbs into your post workout food. You may find this hilarious However, here’s a couple of quality carbohydrate options to eat after your workout meal.
Haribo Gummy Bears or Pixy Stix!
Both of these products are high in the carbohydrate, dextrose. Dextrose is a carbohydrate that is quickly digested that will increase insulin response. These will help restore the muscle glycogen that is diminished during exercises.
If you’re an endurance athlete or have recently completed a significant amount of intense training then you should incorporate a portion of rapidly digestible carbohydrates to your post-workout diet regardless of what your workout purpose is.
4. Avoid Caffeine.
Caffeine has been proved to increase hormone levels of cortisol.
Why do you care for cortisol levels?
Cortisol is referred to as the stress hormone due to cortisol levels are elevated when you are in a stressful state. Cortisol hinders recovery and may even increase fat storage within your body! It is essential to eliminate cortisol from your system as soon as you can. An effective way to do this is to consume 2g to 10g of vitamin C immediately following your workout.