11 Tips You Must Know for Weight Loss
As a nutrition specialist, a diet is not something based on restrictions; rather than a healthy eating plan. I do not implement many restrictions for myself or clients, instead I offer a huge variety of foods, because that’s the key to being healthy – a wide variety of nutrients and food choices and consuming them in moderation.
So, if you want to improve your diet to be healthier and lose weight, I suggest adding these simple steps:
1. Eat protein at every meal. Lean protein, such as chicken, is low in calories and filling – sometimes keeping you full for hours. A single serving of baked chicken is about the size of a deck of cards and is less than 200 calories if you haven’t added oil or breading. If you’re vegetarian, choose legumes or grains with a high concentration of protein, like quinoa.
2. If you choose grain-based carbohydrates, like pasta or bread, make them whole-grain. The fiber helps you feel full, adds more nutrients than refined wheat products and can help your colon and digestive system stay healthier.
3. Think fish. Add two 4-ounce servings of wild-caught fish a week to get brain-healthy DHA (docosahexaenoic acid – I won’t ask you to pronounce it!) into your diet. It may help improve your working memory and mental flexibility.
4. More veggies! A no-brainer here, they contain antioxidants that help boost immune health, and keep our cells healthy – including those in our eyes, heart, liver – down to our fingers and toes. If you don’t like broccoli, try spinach, green beans, carrots – there are tons of choices.
5. Be sure to include fresh fruit. Fruit helps ease sugar cravings because they contain natural sugar and your brain won’t be nagging you to indulge. Berries are a great choice because they are high in fiber and antioxidants, which will provide more health benefits.
6. Make meal time family time. In other words – pay attention to each other rather than the T.V. When you’re distracted by the television, you tend to eat more. If you’re single, fill up your plate, sit down some place quiet and eat deliberately. Be sure to stop when you are satisfied, not when you are full.
7. Drink green tea. There are antioxidants in green tea that can help boost your immune system and smooth digestion. As an added bonus, green tea contains a compound called EGCG, which has been shown to promote fat burn.
8. Snack on healthy nuts – like unsalted walnuts. The fats in this nut can help satisfy appetite and nourish the brain.
9. Hire a Personal Trainer and start Strength Training to improve your body composition and ignite your metabolism. This will allow you to drop much more body fat at a much faster rate then cardiovascular exercise alone.
10. Get your sleep. Healthy adults need to rejuvenate their bodies with 7 to 8 hours of restful slumber each night. Good quality sleep every night will keep your metabolism and hunger hormones functioning properly.
11. Add premium supplements to your wellness routine. Stress, lack of sleep, poor food choices and the crazy-busy life we all live reduces nutrients in our bodies. Even if you do everything right, it’s a good idea to include premium antioxidants into our diets.