Eat and Lose Weight
Who would not like to be able to keep slim, even lose excess weith, while eating favorite foods. Ignore weitght loss diet plans that focus on the foods to avoid and feel restrictive to focus on the food that can help to slim down. Adding the right foods can help lose wEat and lose weigh, how good is that!
Debunking The Myth Of Eating Less To Lose Weight
One of the biggest myths about losing weight is the idea that you need to eat less in order to shed pounds. New studies have shown that this is simply not the case.Â As a matter of fact, it's just the opposite. Let's take a look at why you need to eat if you want to lose weight.
The Scientific Benefits of Breakfast
People who eat breakfast on a daily basis tend to lose weight easier. The National Weight Control Registry performed a study that showed people who eat breakfast have a better chance of maintaining a 30 pound, or more, weight loss for at least a year. Studies in The Journal of the American Dietetic Association showed similar results.
Another research group analyzed government data on over 4,000 adults and found those who ate a regular breakfast tended to take in fewer calories during the day and had a lower fat intake. They also noted that regular breakfast eaters were more likely to engage in routine exercise.
Eating breakfast also jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet and Fitness Center at Duke University Medical School.Â She states; "When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight." In fact, sumo wrestlers don't eat until late in the day for the sole purpose of gaining weight.Â If you don't eat breakfast, you are actually following the sumo wrestler diet.Â Now, that is a scary thought.
Keep Your Metabolism Going All Day
With the right mechanisms in place, your body will naturally burn fat.Â But, what are the right mechanisms?Â That's your job;Â to find your body's balance between energy consumed and energy burned.Â Metabolism is the name of the game.Â When you eat healthy small meals, starting early in the morning, your metabolism is set in full swing, mobilizing and converting fat stores into energy.
When you eat breakfast along with regular snacks and small meals throughout the day, your body gets the nutrition it needs and goes to work, breaking down your food into energy.Â If you wait until you're starving before you eat anything, that gnawing feeling in your stomach is telling you something. Your body will start by robbing your muscle tissue of anything it needs first, like protein, then it will store fat because it thinks it's in famine mode. By eating early and often, not only are you protecting the muscle that supports your frame and allows you to walk, sit, and stand, but you are also keeping your metabolism going so it works all day to give you energy.
Simple Weight Loss Tips to Get You Started
- Eat slowly. It takes twenty minutes for your stomach to tell your brain you are full.Â Don't eat and run.Â You'll be looking for your next meal way before you need it.
- Pick out foods you need to chew. Try apples, whole grain hearty breads, celery, and other raw vegetables. These foods will slow down your eating and satisfy your chewing instinct. Raw nuts are another option. Just be sure to monitor the serving sizes as you snack.
- Drink 6 to 8 glasses of cold water per day. This helps to feel full and as your body works to raise the temperature of the water, you are burning calories.Â Keep bottles of water filled in the refrigerator and sip, sip, sip.
- Eating oranges is much more satisfying than just drinking the juice. Keep this thought when choosing other fruits and vegetables.Â Whole is usually better.
- Have a healthy snack before you start cooking dinner. This will help with overeating while preparing the meal, and after.Â Munching on celery is the perfect way to keep you satisfied while cooking.
- If you need a sweet treat, just remember that frozen yogurt, angel food cake, and sherbet are all low fat.Â Low carb diets are low sugar diets, which often forbid fruit.Â In this case, one tiny piece of dark chocolate may be an option.Â This may leave you satisfied without all the sugar or carbs.Â You have to experiment to find the right treat for your sweet tooth that fits your diet.
The less you eat, the more your body protects itself and begins to go into starvation mode, holding on to more food, storing it as fat and robbing your muscles of nutrients. Make sure you eat a good breakfast to start your day right. Then, keep your metabolism working throughout the day with small meals and healthy snacks.
Stop starving yourself so your body can relax and start to lose that weight.Â Adding foods instead of subtracting foods?Â It's so crazy it might just work.
Successful Weight Loss Starts With A Meal Plan
When following a strict weight loss regimen, it is important to plan out your food for the day so you don't spend all day thinking about food.Â Basically, if you have everything planned out, you don't have to keep thinking about what you are going to eat or how hungry you are.Â When you plan your meals correctly, the weight loss becomes much more likely to happen.Â Here are a few tips for meal planning for weight loss success.
Plan for Breakfast
Breakfast is the meal that gets your metabolism running and, if done properly, can help you burn fat all day long. It is important to plan for breakfast because a rushed morning makes for poor food decisions. Planning for the morning is better done the night before. Now, this doesn't mean you need to pour your cereal and let it sit overnight, but you should have an idea of what you want to eat when you wake up.
A tip for planning for breakfast is to take everything out the night before, like your utensils, cereal, and anything else that can be left out, and consolidate your cold ingredients in one space in the refrigerator. This will help you to be more efficient in the morning when your eyes are not quite open yet. If protein in the morning is a must-have on your diet, try hard-boiling eggs the night before, peeling them, and storing them in a ziploc bag in the refrigerator.Â They are the perfect morning protein that even the sleepiest dieter can manage.
Set Up the Snacks
When we get hungry during the work day, those lunch room or cafeteria vending machines start calling our name, whispering sweet nothings. If you start a love affair with these vending machine vixens, you'll be sorry. While on a weight loss regimen, those giant boxes packed with unhealthy choices are your worst enemy. This is why it is so important to plan your snacks for the day. By bringing fruits and vegetables or other healthy options from home, you will be able to control your hunger and avoid the trips to the vending machines.
Great snacks for the workplace include an apple, plain popcorn, cut up veggies, cheese sticks, whole nuts, and yogurt. Not only will you feel better about the choices you make throughout the day, you will be able to stick to your weight loss goals for the long term. Small healthy snacks should be planned out for the day so you and your diet stay on track, and away from the vending machines.
Plan for Lunch and Dinner
When you don't have a plan in place for your main meals, chances are you could end up foraging in the refrigerator and coming up with a bowl of leftover mashed potatoes as a main course. Or worse yet, calling for pizza or driving through the fast food place. This will turn into a dieting disaster, so it is important to think about your meals ahead of time. When your diet consists of lots of vegetables, fruits, protein, and whole grains, and all you have in the refrigerator is cold spaghetti noodles, you are putting your diet in jeopardy. Fill your refrigerator and pantry full of healthy choices and write out your meal plan for the week.Â If you fall off your diet routinely just because you didn't plan your meals, you may be sabotaging your diet.Â Make the commitment, then make the plan.
When you take the time to plan your meals and snacks, you have a better shot at keeping up with your weight loss goals. By planning your breakfast, being sure to pack appropriate snacks, and planning your lunch and dinner, you will be able to fend off the evil vending machines, fast food lines, and unsuccessful attempts at foraging for healthy foods. Remember, the food you eat should be a choice, and not just what is available on a whim. Plan for your meals and plan for a healthier you.