Dieticians, nutritionists and experts have their own favorite weight loss tips. Here’s a compilation of ten tips for nutrition for weight loss , from dieticians and nutritionists Liquid Vitamin C.
1. Eat Often!
Though it may seem contradictory but eating more frequently will help you lose weight. In fact, never be without food for longer than 3-4 hours. In smaller amounts, eat more frequently to reduce hunger. Consume small amounts of the fiber and protein-rich foods all day long. You can also eat an nutrient-rich snack or fruit in between meals, so that it helps you reduce your intake of food at dinnertime.
2. Eat Whole Foods More
Whole foods are more difficult to digest, which makes you feel fuller for a longer period of time. Cut down on processed foods , which can make you feel hungry again.
3. Never Ever Give Up Your Favorite Foods
Take pleasure in the food you enjoy, but consume less of it. When you learn to limit the amount you consume, you’ll be able to take whatever food you want but still be slim. In one sense you could eat your cake and eat it too!
4. No Late-Night Eating Please
Your body needs time to digest your supper before going to bed. If you eat late in the night, it is not allowing your body enough time to do its work. As you near bedtime, the lighter you need to eat. In the event of eating a big meal and going straight to bed could end up being disastrous for your weight loss plans.
5. Check Your Weight Often
You’ll be able to keep track if you had a good idea of how much you weighed. Take weight measurements periodically and adjust your intake accordingly.
6. Fill It With Fruits
If a smaller portion of the dessert looks small, add additional fruits to the dish to add the volume. You can have a half cup of ice cream , and a full cup of fruits instead of filling all of it with ice cream by itself. This will cut between 200 and 300 calories.
7. Exercise for The Right Reasons
Don’t workout to make you feel hungry, so you’ll eat more. Many people take back the calories that they burn in the gym. Take a small amount of protein and carbs either before or after your workout to ensure that you don’t eat too much during meals. Also keep yourself hydrated adequately.
8. Rest Well
If you’re sleeping well through the night, your desire to overeat is diminished. Sleep for minimum 8 hours every day. That would also leave you with less time for eating in a 24-hour period.
9. Shrink Your Portion
Use nine-inch plates, so that you have smaller portions throughout the day. Use smaller cups too whenever possible. A smaller portion size is essential to reduce the amount of food you consume, and losing weight.
10. Be Realistic
Keep in mind that 3500 calories add up only one pound fat. You must cut back the calories you consume to lose that one pound. Therefore, try to lose just one or two pounds each week, in order to stay consistent over an extended period of time.
The post-workout nutrition could be the problem.
After a vigorous workout, your body goes into catabolic states. When you are in this catabolic condition, the muscle glycogen levels are reduced and increased cortisol levels begin to degrade the muscle tissues.
To prevent this and promote anabolic hormones in order to counteract this, you must fuel your body with the right nutrients. After-workout meals that are high in protein digestible quickly and carbohydrates will provide the amino acids needed for muscle repair . It also increases the level of insulin, which helps transport the nutrients to your muscles.
Here are four tips for nutrition to help you reach what you want from fitness.
1. Protein is vital.
In particular, whey protein.
A high-quality whey protein is a vital part of your post workout nutrition. Make sure to include 20-25 grams of protein from whey in your post workout meal. As previously mentioned that whey protein provides amino acids that are needed to repair the damage caused to your muscle during your training.
After the initial dose of protein, eat 20g of protein per 3 hours or so to boost the repair of your muscles. Research has shown that exercise stimulates muscle building as long as 48 hours after exercise.
How do you be concerned about building muscles if your goal is weight loss?
The reason for this is that greater muscle mass you possess and the greater number of calories you’ll burn every day. The more muscle you have, the higher your metabolic rate at rest.
Another suggestion, consume 20g of protein prior to going to sleep. Without the protein, your body will enter a catabolic state overnight. When you are in that state of catabolism your body is basically able to eat your muscletissue, which negates the work you put in earlier during the day!
2. Essential Amino Acids
Make your get at least 10 grams of amino acids essential in your protein dosage. You can check the label of the whey protein you choose to use to know the amount of EAA’s that it contains. Of that 10g minimum 4g of it should be the specific EAA, Leucine. Leucine is the key ingredient within the body, where protein synthesis happens. By helping this pathway, Leucine helps with better overall muscle growth.
3. Carbs… maybe!
Are you looking to shed weight or build muscles?
The answer to this question will determine whether you need carbs along with your protein.
If you’re trying to shed some weight, reduce or eliminate carbohydrates in your post-workout meal. Many people will inform you that you must consume carbs and protein to stimulate insulin that helps in transporting nutrients to the muscles.
However, whey protein has been proven to elicit a high insulin response on its own which makes carbohydrates an acceptable part of a post workout meal. Remember that other types of protein such as soy and casein, do not elicit the same insulin response.
If your goal is to build muscle and build muscle, you might want to include some easily digestible carbohydrates to your post workout meals. You may find this hilarious However, here’s a couple of quality carbohydrate options you can use for your post workout meal.
Haribo Gummy Bears or Pixy Stix!
Both of them are high in the carbohydrate, dextrose. Dextrose is a rapidly digesting carbohydrate which increases insulin response. These products will help to replenish the glycogen levels in muscles that are depleted during training.
If you’re an endurance athlete or you have just completed a large amount of intense training then it is advisable to add a small amount of digestible carbohydrates to your post-workout diet regardless of what your workout objective is.
4. Avoid Caffeine.
Caffeine has been proven to boost cortisol levels.
Why should you be concerned for cortisol levels?
Cortisol is known as the stress hormone as cortisol levels rise when you’re in a stressful state. Cortisol hinders recovery and may even increase fat storage in your body! It is essential to eliminate cortisol from your body as soon as you can. One effective method to accomplish that is to take 2g to 10g of vitamin C after exercising.