How to Achieve Your Diet Goals
It is very important to know the facts of how to properly diet. On average, a person gains about 11 pounds for every diet they go on. In addition, the person loses both muscle and fat while on a diet, only to gain back the fat. Ultimately, this leads to a slower metabolism and more difficulty maintaining weight.
There are 2 crucial components to sustaining weight loss through a healthy diet.
- Reduce appetite in a slow and measured way by regulating the neurotransmitters in your gut and brain that drive hunger and overeating.
- Increase your metabolism so you are burning more calories throughout the day than you are consuming.
Here are 3 simple ways to achieve these 2 components:
Eat the Right Food at the Right Time:
Eating whole, fresh food to satisfy your appetite can cut down on the carbs and sugary foods that increase hunger and slows metabolism. Never skip breakfast and avoid eating 3 hours before bed.
Less Calories is not Always Good:
Eating fewer calories to lose weight is an idea that is quickly fading. Recent studies have shown that some calories make you fat while others can make you thin. The staples of your diet should be low-glycemic foods. For example, nuts, seeds, chicken, fish, grass fed meat and greens. Grains and bean consumption should not exceed more than half a cup once a day each. Use sugar sparingly in small doses and avoid artificial sweeteners.
Low-Fat is not Always Good:
Eating fat is not what makes you fat but eating sugar does. Studies have shown that low-carb, high-fat vegan diets were more effective at weight loss than a low-fat vegan diet. Also, eating more fat and less carbs is shown to increase metabolism. Good fats makes you feel full faster and should be eaten at every meal. Examples of good fats include avocado, nuts, seeds, coconut oil, organic eggs, chicken, grass fed meats and fish.
Know your body mass index (BMI) so you can improve it.
You BMI is a measurement of body fat that is based on your height and weight. Your BMI is a major factor that your healthcare provider considers when determining treatment protocols. A person with a BMI of between 25 and 29.99 is classified as ‘overweight,’ and a BMI of 30 and above is classified as obese. People who are overweight or obese are at a higher risk for chronic conditions such as high blood pressure, diabetes and high cholesterol. Click here to calculate your BMI.
What is causing the obesity epidemic?
Simply put, too many calories. If you are eating more calories than you are burning throughout the day, you will inevitably gain weight. The increased availability and accessibility of energy dense foods is contributing to an unhealthy increase in weight across the world. Combine that with a steady decline in physical activity and the results are fatal and very costly.
Can the course of obesity be changed?
For most people struggling with obesity, the answer is yes! Unfortunately the process is not simple, as reducing calories and increasing physical activity is not easy and not always the answer.
If you are looking to improve your diet try reading this post. Drastically reducing calories is not the best answer, because not all calories are bad. There is no quick fix to obesity, but rather micro lifestyle changes that are implemented daily and maintained for long periods of time.
To simplify your journey to a healthier you, try starting with these tips:
- Avoid eating saturated fats
- Increase the amount of fruits, vegetables, whole grains and nuts you eat daily.
- Cut out sugars and sodium from your diet gradually.
- Exercise 15 minutes every day for the first two weeks, then push to 30 minutes every day for the next two weeks, then try an hour every day.
Enjoy the process and don’t go at it alone! Work in teams to meet your goals.
Tip # 1 – Eat More Whole Grains
Why? Because your body burns twice as many calories breaking down whole foods, especially those rich in fiber such as oatmeal and brown rice, than processed foods.
Tip # 2 – Eat More Lean Meats
Why? Because protein has a high thermogenic effect, helping you burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).
Tip # 3 – Eat Low-fat Dairy Products
Why? Because dairy is rich in calcium and vitamin D, which help preserve and build muscle mass, an essential part of maintaining a robust metabolism.
Tip # 4 – Try Drinking Green Tea Daily
According to the American Journal of Clinical Nutrition, drinking four cups of green tea each day can help you lose weight over time. Why? Because a compound called EGCG in the brew can temporarily speed up your metabolism. Try keeping a jug of iced green tea in the fridge for easy access.
Tip # 5 – Add Lentils to your Daily Diet
Why? Because one cup of lentils can pack up to 35% of your daily iron needs in addition to fiber which helps you feel full for longer periods of time.
Tip #6 – Eat Some Hot Peppers (or Hot Sauce) When You Can
Why? Because hot peppers contain a compound called capsaicin. This helps give chili peppers their kick that heats up your body, helping you burn additional calories. Try adding cayenne or hot sauce to soups, eggs, and meats for the added effect.