The only way to lose weight is to simply eat less than you consume. Easy right?
Well, this post would be short if it were that easy. Weight loss itself is in fact that simple but to actually consume less is where it gets a bit trickier. You could just eat less than yesterday and so on but where would that leave you? Uncontrolled weight loss. We do not want to lose too much of a muscle either! In this
Fitness nutrition is all about eating organic, whole foods and avoiding processed foods as much as possible. It highlights the importance of choosing your nutrition sources wisely by picking a lean protein, whole carbohydrates, and unprocessed monounsaturated and polyunsaturated fats so that you can lose weight and build lean muscles efficiently.
To help you transition from your old and unhealthy diet to an effective fitness-focused diet, here are valuable tips and habits that you can start implementing in your lifestyle immediately.
Easy Ways to Lose Weight
Create Meal Plans for the Whole Week
Make it a habit of planning your meals ahead, This will give you a clear vision of what to eat during the day. This should prevent yourself from troubles when you’re hungry. A bit of planning will help you from eating unhealthy foods as quite commonly we tend to lean into easy to cook unhealthy foods when hungry. Also once you have written meal plans you will not run out of meal ideas.
Keep a notebook where you can start writing down your weekly meal plan. Create a template that will help keep your calories in check. Keep a record of all of your meal plans as you can use these later. It is important that you’re as prepared as possible in advance in order to remain on schedule every single day. When you are not prepared, you will be tempted to eat out; this will only harm your diet plan.
Another advantage of creating meal plans is that will encourage you to eat a wider variety of foods. Rather than just relying on what is already in your cupboards, use imagination and create interesting meals. With
Nutritious Whole- and Organic Foods
Oftentimes, there are cheap and easily accessible food stores and markets in your area that you have not explored yet. On a free weekend, go out on an adventure to search for places that sell affordable yet high-quality fresh cold-water fish, whole grains, and other carb sources and healthy fats. Make sure to take note of the prices and availability of these ingredients; you will find these notes to be very useful in the future as you create your meal plan.
Your local farmer’s market is a great place to start. It will have a variety of foods for you to purchase and you’ll find the local vendors from whom you can buy your food even when the farmer’s market is not open or available. You might also want to consider local orchards and farms that often sell their products at their location or in local grocery stores.
Eating more local will also benefit your community and the environment. It is a win-win situation for everyone involved.
Store Healthy, Whole Foods in Your Pantry
If you have any unhealthy foods. in your house throw them away. Now! Next, create a list of your staple foods, including snacks, and then brainstorm for healthy alternatives to them. For instance, if you enjoy eating chocolate chip cookies every afternoon, you can replace them with whole wheat oatmeal cookies. If you are obsessed with soft drinks, replace them with soda water. If you love potato chips, substitute them with a bag of kale chips or sweet potato crisps.
There is usually a healthier and more natural alternative to your favorite snacks. Pre-packaged and commercially prepared foods are rarely the best option in terms of healthiness or nutrition. The sooner you remove these items from your pantry, the sooner you will achieve your goals of increasing your lean muscle mass and fitness.
Be Conscious of the Calorie Content of Your Foods
Now that you know the impact of calories on your weight, you should start to become aware of the calorie content of the food that you eat. However, it might be inconvenient to whip out a calculator every time you have a meal. What you can do instead is to be more conscious of your portions and food choices. Proteins and carbohydrates have 4 calories per gram, whereas fats have 9 calories per gram.
There are many free applications and programs that will make it easy for you to keep track of the calories. These apps have databases that include the caloric content of most foods. Many of the apps also calculate the calories burned from different exercises. Check your activity level with an app and count how many calories your body requires.
Stay Away from Refined Oils, High Fructose, and Trans Fats No Matter What
Make your foods from scratch and using fresh ingredients. Include fruits, vegetables, meats, and grains in your list. Be more accurate when you are keeping track of the calories and always avoid refined oils. Many of refined oils and fats are cleaned with chemicals and consist of genetically modified ingredients.
According to 100 Days of Real Foods, oils you should avoid:
- Vegetable Oil
- Organic Vegetable Oil
- Soybean Oil
- Corn Oil
- Canola Oil
- Organic Canola Oil
- Grape Seed Oil
- Hydrogenated Oils
- Any oil that is labeled as refined, hydrogenated, partially-hydrogenated
Know Your Foods
This is another advantage of shopping at your local farmer’s market; often, even the pre-packaged products sold at this type of location are a healthier alternative than the store-bought kind. Plus, you will be able to speak directly to the producers of the food to find out what ingredients are included, which will give you a better idea of the caloric content.
Have One Cheat Day per Week
Did you know that a cheat meal can help you with your weight loss goal?
Cheat days, or should I say cheat meals, will give you the opportunity to enjoy less strict day/meal every now and then. This doesn’t mean one day a week you eat 10,000 calories and still think you could lose weight. No! But it will give you some break from dieting for a moment.
While you do need to eat less than what you burn off every day in order to see significant weight loss, you will eventually hit a plateau wherein you cannot seem to drop any more weight. This might be more due to the psychological effect rather than physical. Weight loss is not always visible so it can be difficult to stick to a diet. This is why many therefore many will give up their diets.
Unfortunately, lowering your daily calorie intake will only cause you to lose the lean muscle that you have been working so hard to gain. This is caused by a hormone in the body called leptin. Low leptin levels will increase cortisol production and lead to muscle loss, a low metabolic rate, and an increase in appetite.
Avoid Trans Fats
You should also try and avoid eating trans fats on your cheat day as much as possible. Aside from the weight loss issue, trans fats can cause serious health problems. The important part of a cheat day is that you are not worrying as much about the
Drink Tea to Lose Weight
Green, white, and oolong teas are known to help promote weight loss because of the presence of caffeine, catechins, and polyphenols in them. These are substances that stimulate thermogenesis, which is a bodily process that converts fat to heat. This triggers an increased metabolic rate, enabling you to burn even more fat as you undergo physical activity. Green and oolong teas help slow down the digestion of carbohydrates. Thus keeping blood sugar levels stable and letting you absorb fewer calories with each meal. Include at least 3 cups of tea into your diet every day to maximize these benefits.
Always remember, though, that you need to keep track of anything that you are putting into your tea, either as a sweetener or in terms of milk products. If you are sweetening your tea with any kind of sugar, including honey, agave, or unrefined sugar, those do have a caloric content and will need to be included in your calorie count for the day. The same goes when you happen to add milk to your tea – remember to include the calories in your daily count. Each individual cup of tea may add minimal calories, depending on how much milk and/or sweetener that you use, but the calories can add up if you are having several cups per day.
Easy ways to lose weight consist of few ground rules:
Written meal plan
Having healthy foods in your cabinet
1 gram of protein and carbs provides 4 calories but 1gram of fat provides 9 calories
Stay away from refined oils!
Treat yourself with cheat meal