Dieticians and nutrition experts offer their own weight loss tips. Here is a compilation of ten tips for nutrition to lose weight, compiled by dieticians and nutrition experts Liquid Vitamin C.
1. Eat Often!
While this may sound contradictory however, eating more often can help you shed weight. Actually, you should never be without food for more than 3 to 4 hours. Consume smaller portions more often to help keep your hunger at bay. In small portions, eat high-fiber and protein-rich food during the course of your day. Or else, eat a protein-rich snack or fruits between meals so that it minimizes the amount of food you eat at the mealtime.
2. Eat Whole Foods More
Whole food items take longer to digest, and this makes you feel fuller for a longer period of time. Reduce your intake of processed food items that often result in you feeling hungry once more.
3. Never Ever Give Up Your Favorite Foods
You should enjoy the foods you love, but have smaller portions of them. When you know how to limit your intake, you will be able indulge in whatever you want and still remain slim. In a sense it is possible to eat your cake and enjoy it too!
4. No Late-Night Eating Please
Your body needs time digest your meal before you go to bed. In the evening, eating late does not allow the body the time it needs to complete its work. The closer you are to your bedtime, the less you’ll need to eat. Having a heavy meal and going straight to bed can be disastrous for your weight loss initiatives.
5. Check Your Weight Often
You’d be on the right course if you had solid idea of the amount you weighed. Take weight measurements periodically and alter your food intake based on the results.
6. Fill It With Fruits
If a smaller portion of dessert seems pathetically small, you can add more fruits to the dish to add volume. You can have a half cup of ice cream and an entire cup of fruits, instead of filling all of it with ice cream alone. This can help you reduce between 200 and 300 calories.
7. Exercise for The Right Reasons
Don’t do any exercise that makes you feel hungry, so you’ll want to eat more. Many people consume all the calories they’ve burned during their workout. Have a small snack of protein-carbs either before or after your workout so that you don’t overeat during mealtime. Also keep yourself hydrated adequately.
8. Rest Well
When you sleep well through the night, your desire to eat a lot is less. You should sleep for minimum 8 hours per day. It also leaves you with fewer hours to eating during a 24-hour period.
9. Shrink Your Portion
Switch to nine-inch plates so that you eat smaller portions for every meal. Also, use smaller cups when possible. The reduction in size of your portion is key to lowering your intake of food and losing weight.
10. Be Realistic
Be aware that 3500 calories equal roughly one-pound fat. You must cut back the calories you consume to lose that one pound. Try to lose 1 or 2 pounds per week, so that you stay consistent over a longer period of time.
Your post-workout nutrition may be the reason for the problem..
After a vigorous workout, your body goes into an involuntary catabolic state. When you are in this catabolic condition, the glycogen in your muscles is depleted and the increased levels of cortisol start to breakdown muscles.
In order to counteract this and help promote anabolic conditions You must provide your body with the proper nutrients. After-workout meals that are high in protein that’s digested quickly and carbohydrates can provide amino acids required for muscle repair . It also increases the level of insulin which assists in transporting nutrients to muscles.
Here are four nutritional tips that will help you achieve those fitness objectives.
1. Protein is essential.
In particular, whey protein.
A high quality whey protein is an essential part of the post-workout nutrition. It is recommended to include 20-25 grams of whey protein in the post workout meal. As we mentioned earlier that whey protein provides the amino acids required to repair the injury to your muscles through your workouts.
After you have taken your first portion of protein, consume 20g of protein per 3 hours or so to boost muscle repair. Research has shown that exercise stimulates muscle building at least 48 hours following exercise.
How do you care about building muscles if you are looking to lose weight?
The reason is simple, your more muscle possess the higher the amount of calories you will burn each day. A swell of muscle will increase your resting metabolic rate.
Another tipis to consume 20g of protein before you go to bed. If you don’t have enough nutrients, your body will be in a catabolic mode overnight. When you are in that state of catabolism your body is basically able to eat your muscleand ruins the hard work you did earlier in the day!
2. Essential Amino Acids
It is recommended to include at minimum 10g of amino acids essential in your protein dosage. Check the label of the whey product you use to know the amount of EAA’s in it. From that 10g minimum 4g of it should be the most specific EAA, Leucine. Leucine is the key ingredient within the body, where protein synthesis happens. In this way Leucine aids in better overall muscle development.
3. Carbs… maybe!
Are you looking to shed weight or build muscle?
The answer to that question will determine whether you need carbs along with your protein.
If you’re trying to lose weight, then restrict or eliminate carbs from your post workout meal. Many people will inform you that you must consume the carbs with the protein to increase insulin levels which assists in transporting nutrients to your muscles.
But whey protein has proven to elicit a high insulin response by itself, making carbohydrates an optional element of a post-workout meal. It is important to remember that other protein types, like casein and soy don’t trigger the same insulin response.
If you’re looking to increase muscle mass it is possible to add some quick-to-digestible carbohydrates to your post workout meal. You may find this hilarious However, here’s a couple of quality carbohydrate choices for your post workout meal.
Haribo Gummy Bears or Pixy Stix!
Both of these are rich in carbohydrate dextrose, which is a fast-digesting carbohydrate which can increase the insulin responses. These products will help to replenish the muscle glycogen that is diminished during exercises.
If you are an endurance athlete , or have just completed a huge amount of intense training then it is advisable to add some level of quickly digestible carbohydrates to the post workout diet regardless of what your workout purpose is.
4. Avoid Caffeine.
Caffeine is proven to raise level of cortisol.
Why should you be concerned regarding cortisol levels?
Cortisol is known as the stress hormone due to cortisol levels are elevated when you’re in a stressful state. Cortisol inhibits your recovery and actually increases fat storage within your body! It is essential to eliminate cortisol out of your system as fast as possible. The best way to do that is to take 2g to 10g vitamin C post workout.