When it comes to health and wellbeing, numbers are extra important, such as your BMI, your weight, and most importantly your daily calorie intake. So along with exercise and nutrition for weight loss, there are certain things you need to keep in mind when it comes to losing weight. This includes monitoring the intake of food, too.
Here is some nutrition advice to lose weight:
1. Drink 8-10 glasses of water daily
Getting hydrated is one of the simplest and most effective things you can do to boost your energy and mood while helping reduce your weight. The general advice is to drink 10 glasses a day, but if you want a specific quantity, take your weight in pounds and divide it by 2. That is how many ounces of water you should drink in a day.
2. 7 hours of uninterrupted sleep
We all know that our body requires 7-8 hours of sleep every night, but the actual rule is that we need at least 7 hours of uninterrupted sleep every night. And sleeping late and waking up at noon doesn’t count. Focusing on your sleep habits for a week will have an impact on your weight.
3. Protein intake
When it comes to weight loss, we often hear that we need to increase our protein intake. Eating a higher protein breakfast and lunch is the best way to maintain energy throughout the day. Believe it or not, an afternoon nap is a catalyst for weight gain too. A daily intake of 18 ounces of protein divided into 3 meals is the most advised solution.
4. 2-3 hours between meals
According to nutrition experts, you should be consuming 4-5 small meals per day rather than 3 big meals. And there should be a gap of at least 2 hours between every meal or snack. This will prevent a blood sugar crash and you will not find yourself scavenging through the snack drawers.
5. Good fat
Fat is bad for the body, especially when you are on a diet. But, there are two categories of fats: good fats (unsaturated) and bad fats (saturated). And whatever your diet may be, you need at least 1 good fat per meal. Good fat is an important nutrition for weight loss that is also great for your skin, hair and nails.
6. Ditch the artificial sweeteners
Artificial sweeteners do more harm than good. If you do not believe this, consult your nutritionist, they will confirm it. Same applies for diet sodas. So, if you need to add a sweetener to your coffee or yogurt, add in a pinch of cinnamon instead.
7. Limit alcohol
We count calorie intake in our food but ignore it when it comes to alcohol. For most of us, alcohol is a huge temptation. The calories in most alcoholic drinks are very concentrated. This can easily result in higher calorie intake without even noticing it while consuming. So next time you are at a party, try to avoid temptation by sticking to just 1-2 glasses.
8. Whole grains
Always choose whole grains over refined grains. The basic difference between whole and refined grains is that while whole grains contain the entire kernel, refined grains are processed and their bran and germ are removed. Because of this refining process, some significant nutrients also get removed from them.
9. Carbs are not your enemy
Carbohydrates cause weight gain only if you eat large amounts of high glycemic index (GI) carbohydrates. Sources of high GI carbohydrates are those that are high in refined sugar and refined starch, “starchy carbs.” Studies have proven that those who eat low GI diets are leaner and had lower blood glucose than those who eat high GI diets.
10. Fiber is necessary
There are two types of fiber, water soluble and water insoluble. Soluble fiber is rapidly broken down and fermented while insoluble fiber is not. Soluble fiber slows the appearance of glucose in the blood due to its viscous property. So, choose them over water insoluble fibers. Some sources of soluble fibers include melons, oat bran, wheat, and whole-grain breads.
11. Say no to fried and junk foods
Yes, they are tempting, and yes, they taste absolutely delicious, but they are not at all healthy. So, avoid junk food at any cost, or you will pay the price later on. And when you are hungry between meals, go for nuts and fruits.
12. Let go of your stress
Stress, boredom, sadness and anger can all have an effect on a person’s diet in terms of the quantities and types of food they consume. Behavioral factors, such as feelings and mood change throughout the day, and instigate you to eat at times when you are not really hungry or to eat unhealthy foods.
We at Weight Loss Huntsville are dedicated to help you with all your weight loss needs, so contact us today for nutrition advice for weight loss.