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The Ten Greatest Weight Loss Tips!
1. Eat small meals
If you eat a large meal with a lot of calories, your body will use what it needs for its processes, but the excess will be stored for energy in the form of body fat. We need to avoid big spikes in insulin production that promote the accumulation of body fat, so smaller meals are undoubtedly a must for weight loss. We must practice calorie restriction for weight loss, so eating smaller meals with fewer calories is of great benefit.
2. Eat 5-6 meals a day
Eating frequent meals stabilizes the flow of insulin production, curbs the severe hunger pains that lead to binge eating, provides your body with a flow of quality nutrients, and makes your body work hard to digest frequent, calorie-burning meals. Eating frequent meals is very beneficial for weight loss.
3. Always eat protein with every meal
It takes more energy to digest protein than fat or carbohydrates. If you ate 100 calories of lean chicken breast, up to about 30 percent of those calories will be consumed through the protein breakdown process. Fat is different, only up to 5% of fat’s calorie intake is used for digestion.
4. Understand that weight loss is about food, not exercise
If you want to lose weight, focus on what you’re eating and drinking and don’t exercise, as ultimately your success with your weight loss will depend almost entirely on your food and fluid intake. A food diary is necessary if you want to lose weight as you can identify high calorie foods or drinks you may be consuming that are proving to be detrimental to your weight loss.
5. Increase your physical activity
While your goal for weight loss should be food and fluid intake, increasing your physical activity will burn more calories and help you lose weight. Daily activities such as walking, climbing stairs, gardening, housework, etc. they help burn more calories, however a dedicated exercise program can help you burn around 500 calories per day, depending on the type, duration and intensity of your activity.
6. Start resistance exercise
Resistance exercise builds lean muscle tissue that is very metabolically active, meaning the more lean muscle tissue you have, the more calories you burn throughout the day, even while sitting or sleeping. Resistance exercise will also make you stronger, less susceptible to injury, promote bone density, and create sexy rounded shoulders and lean legs. Resistance training also promotes those amazing fat burning hormones testosterone and growth hormone.
7. Cycle your calories
Diets that restrict calorie intake cannot be sustained. This is evident since nearly everyone who diets crashes and reverts to their previous eating habits. What people need to do is cycle their calories so that they limit calorie intake on 4 days of the week and less on the other 3 days. This allows you to eat your favorite foods, even if only a few times a week, and prevents your body from thinking it’s in starvation mode where it would slow down your metabolism. There has to be some discipline, you just have to make sure you balance it accordingly. Nutritionists, personal trainers etc. they all eat pizza, chocolate, ice cream etc. they only eat them sparingly so they don’t negatively affect their diet.
8. Avoid high energy foods
The foods I just mentioned, pizzas, ice creams etc. they are high-calorie foods. Just recently a colleague of mine was eating a bar of chocolate and said, “It’s just a little treat!” Well, that little treat was over 200 calories. Size isn’t important, it’s density, and it’s total calorie intake. Fat is 9 calories per gram, carbohydrates and protein have 4 calories per gram, and fiber has 3. So fat calories may seem small, but they are calorie dense, so be careful, these foods are eaten frequently that will prevent you from losing weight .
9. Don’t drink your calories
A big mistake people make is that they drink too many calories. Sodas are killing us; they are leading children to obesity and diabetes. Make sure you drink plenty of water and avoid high-calorie drinks. Use alcohol wisely, a glass of wine is around 120 calories and a beer up to 200 calories, so these are undoubtedly contributing factors to weight gain.
10. Cook your own foods
Dining out is a weight loss nightmare. Restaurants don’t care how many calories you eat, as long as your food tastes good. What makes food good? Yes you are right, fat, sugar and salt. People eat up to 1000 calories when eating out. That’s for many, over half of their total daily calorie intake! A good tip is to buy your foods in bulk, get some great low-fat recipes, and cook your own meals. Pizzas, pasta dishes, burgers, all can be made healthy and tasty and will make a big difference to your weight loss.
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