If you take literally many of these tips for weight loss can cause you more harm than good in your fight against fat.
In this article, we share 10 of the best weight loss eating tips we know to help you take a step closer to being in the best shape of your life.
Tip 1 – fattening diets
Most quick weight loss solutions are based on strict calorie restrictions and much hardship in some foods, and often leave you feeling like you’re starving.
Generally, these diets are successful at the beginning and the weight lost is fat only. Most of the weight you lose in the first days and weeks with fast diets comes from losing water and muscle tissue.
The loss of too much water can be dangerous because it leads to loss of muscle tissue deshidratación.La so bad and is actually counterproductive to your goals in weight loss. If you are eating too few calories every day, your body uses muscle tissue to supply the fuel needed to live and keep your body literally begins to feed on itself.
Muscles burn calories with less muscle and your metabolic rate will slow down so you reduce the number of calories your body burns each day. In other words, you come across a slower fat burning. With less muscle, once you start eating normally again, you will regain the weight they lost plus some extra kilos.
Next time you’re thinking of doing a diet that promises fast weight loss beware, 1 kg of fat equals 7700 calories, do you really think that you can lose fat at a rate of 2 kg per week, as announced by many diets ?
Tip 2 – Eat healthy and in moderation
Try to make sure that two-thirds of what you eat seems to come directly from the ground or trees (ie, fruits, vegetables, nuts, whole grains, brown rice and vegetables).
The remaining third should come from natural sources of protein such as fish, lean meats, lean chicken (no skin), skimmed milk, yogurt, cheese and eggs with little fat.
Everything else should be consumed in moderation. The key is to eat everything in moderation. Eat some of your favorite foods and enjoy them.
Tip 3 – Ask yourself these questions about your diet before you begin
- Is a diet pued long term support?
- Is it moderate?
- Are the results achievable?
- Is it realistic?
- Is it time efficient?
- Is it interesting?
- Is it nice?
If the answer to the above is yes, congratulations because you found the perfect weight loss diet for you.
Tip 4 – Do not rely solely on the loss of kilos
Losing kilos is not the goal, the goal is to lose fat. Many weight loss programs discourage exercise, particularly strength training. If you do weight training or work your múscumos somehow, if you start a diet to lose weight start to lose muscle.
When a diet and try to keep the muscle and lose fat the results are slower but better, stays better muscle tone, you get a better physical appearance fitter.
Consider your muscle as your friend because it is also helping to keep your engine running the combustion of fat, the more muscle you have the easier it will burn fat.
Tip 5 – Find out what is a low glycemic index and what insulin does
The GI or Glycemic index is a way of classifying foods, carbohydrates generally in terms of their immediate effect on the levels of blood sugar.
The high GI foods cause a spike in blood sugar and an increase in insulin levels. When insulin is present in the bloodstream stimulates fat storage, and this is what you have to avoid.
Consuming carbohydrates with low glycemic index helps you:
- Reduce insulin levels which makes it easier to burn fat and less prone to storing.
- What are blood fats bajoss
- Meet you more and reduce appetite
- Pay more exercise and burn more fat with
- Reduce the risk of diabetes
- Reduce the risk of heart disease
So whenever possible, to choose a diet low GI foods.
Tip 6 – Beware of fat-free diets
Fats should actually consumed around 20-30% of total calories. Recently there is a fear of fat, to produce the thousands of products on the market that are fat-free food manufacturers have spent millions trying to convince consumers that fat is bad.
The important fact here is that this is not true. While it is true that fat has 9 calories per gram, comparacióna carbohydrates and protein have only 4 calories per gram, fat is an essential part of the diet, as it ensures the proper functioning of your mind and body .
Besides eating fat also makes you feel full and satisfied, so if your diet consists mainly of low-fat foods, possibly end up eating more calories before you feel full.
The other problem with low-fat foods is that most manufacturers add sugar to their products to replace the flavor and texture of natural fats removed. Adding all that extra sugar increases the amount of calories from these foods, and are ultimately more calories than before. This causes increased levels of blood sugar and insulin levels increase because this food now has a high glycemic index rating.
The best sources of fat are fish, nuts, olives, olive oil and avocados. The extra virgin olive oil is ideal for salads, but loses some of its properties during cooking.
Tip 7 – Drink plenty of water
The importance of water is often overlooked. The water actually helps your body:
- The temperature regulation
- The transport of nutrients
- Waste disposal
- Fat Burning
If you do not drink enough water your body retains fluid and becomes less efficient at burning fat. The general recommendation is that you should drink eight glasses a day (the equivalent of 2 liters of water per day), but to maximize fat burning advise you to drink 1 liter of water per 25 kg of body weight.
Tip 8 – Do not replace fruits and vegetables
I know this does not sound good, but people who do not like eating fruits and vegetables, or do not have time to eat, have 40% to 90% increased risk of developing various cancers. Fruits and vegetables help reduce the risk of heart disease, stroke, cardiovascular disease and obesity.
If you want to successfully lose weight and be healthier, you have to eat more fruits and vegetables.
Tip 9 – Eat breakfast every day
You’ve probably heard many times that “breakfast is the most important meal of the day”, but do you really know why? Your metabolism is like a fire, morning is lower metabolism so you have to put fuel on the fire to get it started. When you go to sleep your metabolism slows down and will not start again until you eat again.
So if you’re not eating until mid-morning or lunch, you’re losing all that time between waking and when you eat later with a slow metabolism, when you could burn a lot of fat.
Tip 10 – Watch on Monday
It’s Monday morning you look in the mirror and feel fat and you look at that very moment you think you’re starting a diet, think of all the foods you eat to stop from today.
So you start the day with a healthy breakfast that has a fruit and something light with protein and you even get to where you eat a salad lunch with few calories, but of course the calories restrinción is great and you feel like chocolate.
You eat the salad as you can and sometime between that day and the next 48 hours you start feeling depressed and angry … So what happens next?, Since obviously what happens then is that you begin to eat anything and do not stop all week.
But do not just eat some cookies, you eat the whole package or you buy that chocolate and a cream pie to satisfy your appetite. Later this feel so guilty, you feel like a loser without willpower, eat more and more, and eat compulsively, to let you say that Monday will begin with diet.
The following Monday, it’s the same and so on, rather than what you do lose weight is not to stop gaining weight. My advice is to structure your diet well and slowly follow her to not have strong outbursts by ending your meal plan to lose weight.