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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. This is hardly surprising when you consider 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 the basics. Here is a list of basic nutrition tips that will help you start losing weight and improve your health:

1. Drink more water

Start your day by drinking a glass or two of water when you first 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 lbs so I should drink about 97 ounces of water a day. Try to only drink 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’s, Pritikin’s, metabolic typing, the government’s food pyramid, etc. I like to keep things simple. Eat some meat (lean beef, chicken, fish, or eggs), some starch (brown rice, quinoa, etc.), and some vegetables (spinach, chard, carrots, broccoli, cabbage, bell peppers, etc.) . Nutrition research is beginning to show that we are all individuals and that our metabolism is influenced by our genetics and lifestyle. There is no definitive answer on what to eat short of undergoing genetic testing and fitting it into your lifestyle. Nutritional genomics is the future of dietary prescribing, but eating all of the foods mentioned above will put you on the right track.

3. Have breakfast

I come across so many people who start their day with coffee or coffee and a bagel and then finish their day with a big meal before bed. This is the exact opposite of what they are supposed to do. When you wake up in the morning, your blood sugar is low due to lack of food during sleep. Make sure you start your day with a breakfast following the guidelines I listed above on eating balanced meals. Not hungry in the morning? No problem, eat what you can and gradually increase the amount until you have a complete breakfast. After some time, you will find that your body craves 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 eat 3-5 meals/snacks a day. These meals and snacks should be eaten every 3-4 hours. How many should you have? This is a complex question that should be addressed with a professional. A more general answer would be: eat if you are hungry. Some people have metabolic or psychological problems that make them feel hungry even when they have eaten recently. You are most likely not one of these people, so don’t starve yourself. Eat when you are hungry.

5. Minimize processed food.

I really mean never eat processed foods, but let’s face it: some of these things taste great and most 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 weight and improve your health. How do you identify processed foods? Just simply read the label. Forget what the marketing says on the packaging, the nutrition information on the label will give you the best information about the product. Ingredient labels must list certain things and meet government standards.

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

6. Eat or prepare your own meals at home

This might be an uncomfortable time, especially if you don’t consider yourself a decent cook, but I believe preparing your own food is a necessary key to taking your eating regimen in the right direction. Many restaurants and fast food restaurants 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 with your nutritional goals. Tasting well for some chefs requires adding things you might not do if you were cooking your own food. Can’t you cook? That’s okay, just learn a few basic concepts to get the job done. Cooking scrambled eggs and making salads are a great way to start.

7. Follow the 90/10 rule

Everyone is busy and we all give in to tasty temptations. Don’t stress yourself too much and don’t have unreasonable expectations of yourself. Instead, try to follow the principles of good nutrition 90% of the time. Even if 90% is too much behavior change for you, try 60/40. Eventually you can increase the percentage but start with something that is reasonable for you. Just make sure your healthy diet outweighs your unhealthy one and you’ll be on the right track.

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 is affecting you. For example, you might eat too much ice cream. It might taste good when it’s going down, but the upset stomach or sluggishness you feel afterwards is your body’s way of giving you feedback about your eating habits. Your body is an amazing machine, so be sure to listen to it!

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