Today we will tell you how to lose weight and become healthier by just changing your diet.
1. Give up diets
To achieve a lean body, people often go on low-calorie diets, exclude important nutrients from the diet, and starve. This brings temporary results: the weight quickly returns. And sometimes a person gains even more extra pounds and health problems.
“Due to a low-calorie diet, the body goes into energy-saving mode. It spends less, but stores more. Once you return to your normal diet, your body will try to make supplies in case you go hungry again. And restrictions lead to overeating,” says Deborah Kelley, a pharmacist and weight loss expert from Olde Walkerville Online Pharmacy.
Energy is needed to ensure the functioning of internal organs, to maintain constant body temperature and muscle tone. It is measured in kilocalories. For normal life, a man needs about 2,500 calories a day, and a woman – 2,000. This is the average data: an individual value is calculated taking into account age and anthropometric parameters.
2. Monitor your diet
Nutrition should be balanced and include proteins, fats, carbohydrates, vitamins, macro- and microelements.
According to American nutritionist Robert Haas, the optimal daily diet consists of 50% carbohydrates, 25% protein and 25% fat.
They help the body absorb vitamins A, D, and E. Fatty acids are divided into three groups: saturated, unsaturated, and trans fats.
Saturated fat won’t hurt you as long as you don’t exceed your calorie intake. However, trans fats should be avoided: they increase the risk of heart disease. There are many of these substances in cakes, biscuits and bread.
Unsaturated fats are involved in the construction of new cells, hormone production, and water metabolism. Some fatty acids, such as omega-3 and omega-6, are not synthesized by the body. We can only get them from food. These are found in avocados, olives, olive oil, nuts, sea fish.
Protein is a building material of the body, and not only for cells but also for enzymes and hormones. Proteins help build muscle, have strong bones, beautiful hair and nails, and support immunity.
Proteins can be animal (lean meat, fish, eggs, dairy products) and vegetable (beans, nuts, seeds, broccoli, green peas, corn). It is recommended to include both types in the diet because each contains various useful substances.
Scientists recommend consuming about 0.8 grams of protein per kilogram of body weight per day.
Carbohydrates are a major energy supplier. Carbohydrate foods should form the basis of the diet – 50%. Don’t be confused by this figure: it also includes fiber, vitamins and minerals. They are often concentrated in carbohydrate-rich foods.
Carbohydrates are divided into simple (or fast) and complex (slow). The latter are split for a long time and give a long-lasting charge of energy. This means that it is better to eat them in the morning in order to stay full of energy until lunchtime. Porridge or muesli is perfect for breakfast.
Simple carbohydrates are quickly absorbed and provide an instant burst of energy. They are irreplaceable when you need to cheer up and recover. For example, if you eat a few slices of chocolate after a workout, your fatigue will be relieved. The fact is that during digestion sugar is broken down into glucose, and this is the very simple carbohydrate – a source of instant energy.
But you should not get abuse this type of substance, otherwise, the appetite increases, which can lead to overeating.
3. Eat at the same time
Imagine: all day you were spinning like a squirrel in a wheel, ignoring hunger. In the evening you finally got to food – you ate a lot. An emaciated body has no time to count calories. Soon after dinner, you went to bed. This eating behavior leads to an energy imbalance and, as a result, to excess weight since you consume less energy than you consume.
For a relatively healthy person, three meals are enough. And it is recommended to eat at about the same time. So the gastrointestinal tract will have time to recover.
Do not forget to eat in the morning, otherwise, you will eat more often and eat more until lunchtime. A nutritious breakfast not only gives strength but also catalyzes the launch of “sleeping” metabolism, increases efficiency, improves mood.
You should have lunch between 13 and 16 hours. If you can’t eat normally and your strength is already running out, you can replenish your energy reserves with a protein bar, fruits or nuts.
Have dinner 2-3 hours before bedtime. Going to bed with a full stomach means upsetting the energy balance, tossing and turning at night and, possibly, even encountering problems with digestion.
4. Eat after exercise
The higher the degree of physical activity, the more energy the body needs.
For example, for an hour of cleaning, an adult will use up an additional 160 kcal. If you spend the same time on a bike ride, then you will spend 370 kcal, for running training – not less than 700 kcal.
Mayo Clinic, a reputable research organization, recommends eating high protein foods 15 minutes after training. For example, you can eat chicken breast, eggs, cottage cheese, almonds, Greek yogurt, tuna, or a protein shake.
5. Drink enough water
About 70 percent of the human body is made up of water. This chemical substance is very important for our health because it flushes out toxins from organs, transfers nutrients to cells, and helps to digest food.
If there is not enough moisture, dehydration can begin.
Surely everyone has heard that you need to drink eight glasses of water a day. In fact, no one will give an exact figure: everything is individual. If you are not thirsty, do not drink. You need to drink more water in hot weather and during physical activity.
6. Choose right snacks
But first, determine if you’re really hungry. The study found that 55% of the subjects had snacks because of a feeling of temptation, not because they wanted to eat.
Choose healthy foods instead of junk food for a snack. Here are some options:
- Protein foods – Greek yogurt, cottage cheese, hard-boiled eggs, a slice of cheese;
- Nuts – perfectly saturate almonds and peanuts;
- Fresh vegetables and fruits, vegetable salads;
- Dark chocolate with a cocoa content of at least 70%.
7. Don’t expect instant changes
“I will eat well and immediately become slim and healthy” – that is what most people think when trying to make their diet more balanced.
If overweight has been gaining over the years, it is logical to expect that it will not go away in a couple of days.
Be patient and you will see great changes after a few months.