Nutrition

Fat Loss Nutrition – Start Losing Weight By Using These 8 Simple Nutrition Tips

There is a lot of confusion about how and what to eat in this country. Not surprising considering that a search for nutrition books on Amazon.com turns up over 50,000 books! Are there really 50,000 ways to eat? Maybe, but my opinion is that effective nutrition programs tend to have more similarities than differences.

Let’s put the differences aside and get back to basics. Here is a list of basic nutritional tips that will help you start losing weight and improving your health:

1. Drink more water

Start your day by drinking a glass or two of water when you wake up, then drink water throughout the day. How much water should you drink? Expert opinions vary on this, but I personally use half my body weight in ounces of water as a guideline. I weigh 194 pounds so I should be drinking about 97 ounces of water a day. Try taking only water or green tea if you feel you have a lot of weight to lose.

2. Eat balanced meals

There are many different expert opinions on this, including the Zone Diet, Atkin, Pritikin, Metabolic Typing, the government food pyramid, and more. I like to keep things simple. Eat meat (lean beef, chicken, fish or eggs), starchy foods (brown rice, quinoa, etc.) and vegetables (spinach, chard, carrots, broccoli, cabbage, peppers, etc.). Nutrition research is beginning to show that we are all individuals and our metabolism is affected by our genetics and lifestyle. There is no definitive answer on what to eat unless you undergo genetic testing and adjust it to your lifestyle. Nutritional genomics is the future of dietary prescription, but incorporating all the foods mentioned above will put you on the right track.

3. Have your breakfast

I meet so many people who start their day with a coffee or a coffee and a bagel and then end the day with a huge meal before going to bed. This is the exact opposite of what they should be doing. When you wake up in the morning, your blood sugar is low because you haven’t eaten in your sleep. Be sure to start your day with breakfast by following the guidelines I listed above for eating balanced meals. Aren’t you hungry in the morning? No problem, eat all you can and gradually increase the amount until you eat a full breakfast. After a while, you will find that your body needs a meal when you first wake up. You should also find that your energy levels and mood improve when you start giving your body what it needs at the start of the day.

4. Eat several small meals throughout the day

Not only should you eat a balanced breakfast, but you should also eat 3-5 meals/snacks a day. These meals and snacks should be eaten every 3 to 4 hours. How many should you have? This is a complex issue that should be addressed with a professional. A more general answer would be: eat if you are hungry. Some people have metabolic or psychological issues that make them hungry even when they have eaten recently. You’re probably not one of those people, so don’t starve yourself. Eat when you are hungry.

5. Minimize processed foods.

I really mean never eat processed foods, but let’s face it: some of these foods taste great and many of us will never completely eliminate them from our diets. That’s fine, but keep in mind that the more you eat, the harder it will be for you to maintain your weight and improve your health. How do you identify processed foods? Just read the label. Forget what the marketing says on the package, the nutritional information on the label will give you the best information about the product. Ingredient labels must list certain things and meet government standards.

Ingredients are listed from largest component to smallest component. For example, if the ingredient list contains: water, high fructose corn syrup, sugar, and orange juice, you know the product is actually water, corn syrup, corn high in fructose and sugar; there’s probably not much juice in it. Also, if you read the label and the product contains words you can’t pronounce or sound like chemical warfare agents, chances are it’s processed food. Keep your consumption of these products to an absolute minimum.

6. Eat or prepare meals at home

It may take time, especially if you don’t consider yourself a decent cook, but I believe that preparing your own food is a necessary key to steering your diet in the right direction. Many restaurants and fast food outlets cut costs by buying the cheapest ingredients they can find. Also keep in mind that most restaurant food is prepared to taste good, not necessarily to help you meet your nutritional goals. For some chefs, having good taste requires adding things that you couldn’t if you were cooking your own food. You do not know how to cook ? That’s okay, just learn a few basic concepts to get the job done. Cooking scrambled eggs and making salads is a great way to start.

7. Follow the 90/10 rule

Everyone is busy and we all give in to tasty temptations. Don’t worry too much or place unreasonable expectations on yourself. Instead, try to follow good eating principles 90% of the time. Even if 90% is too much behavior change for you, try 60/40. You can possibly increase the percentage, but start with something reasonable for you. Just make sure your healthy diet outweighs the bad and you’ll be on your way.

8. Listen to your body

Our bodies are so complex and there are many systems in place to give you feedback on how what you eat affects you. For example, you might eat too much ice cream. It may taste good when it goes downhill, but any stomach upset or sluggishness you feel afterward is your body’s way of telling you about your eating habits. Your body is an amazing machine, so be sure to listen to it!

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