5 WAYS TO EAT MORE & LOSE WEIGHT
Losing weight does not mean a life time of food deprivation. You should still be able to enjoy your favorite foods while losing some pounds. Follow these 5 tips to help your weight loss.
As a personal trainer & nutrtionist in the making I often have many clients who will be very strict with thier diet which will work for a bit but then end of gobbling down the very foods they tried so hard to avoid. During my weight loss, I often thought that depriving myself of my favorite foods would help me lose weight faster but it was just not efficient in the long run. I quickly learned that it was too much for my body to handle. I started to learn the 80% 20% rule. 80% eating clean & whole foods while the other 20% you are just living your life.
Instead of focusing on foods that you shouldn't be cutting or your favorite treats, it should be about eating more nutrient dense foods that your body needs. Including nutrient rich, unprocessed foods, and those times when you should have a chocolate chip cookie or 2 or 3 maybe 4 ;) to stay sane and satisfied.
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EAT MORE FIBER
Fiber helps your body digest food and absorb sugar more slowly which helps you feel more satiated so you do not over eat. There has been research that shows people on a high-fiber diet usually weigh less. Fiberful foods are generally low-calorie and unprocessed.
TIP: Add a piece of fruit like apples, oranges or peaches, 1 cup of veggies to your sanwich, salad, or soup, have a mixed green salad at dinner are just some examples of how you can start eating more fiber.
WATER BASED FOODS ARE YOUR FRIENDS
Foods like watermelon, cucumber, zucchini, strawberries, cantaloupe, broccoli, and even yogurt fill up your stomach and keeps you hydrated for the day.
Remember: When you're hydrated, you're less likely to mistaken thirst for hunger. Plus foods that are full of water or mostly low in calories.
TIP: Have yogurt or watermelon as a snack or whip up a smoothie with melon, strawberries, and ice for a post-meal or mid-day treat.
You can also help curb your pasta cravings by indulging in a giant bowl of zucchini noodlesthat have the same pasta look without the crazy pasta calories. Eat your heart out.
ENJOY BREAKFAST EVERYDAY
Eating breakfast has been associated with weight loss for quite some time. Eating a morning meal has been shown to keep the hunger hormone ghrelin at bay, which means you won't be starving before and after lunch. Eating breakfast also fires up your metabolism and tells your body it's okay to start burning calories at full speed ahead. And finally, some research suggests that eating eggs for breakfast can decrease the amount of calories you eat all day. So if you love breakfast, don't sacrifice your favorite meal to save extra calories—it might end up backfiring. Set your alarm to make time for Ezekiel toast with a hard boiled egg, a slice of tomato and a drizzle of olive oil—and have a cup of berries on the side.
SNACK MORE
Research has shown that people who eat about 4-6 meals/snacks per day lose more weight. Eating smaller portioned meals more frequently will help keep your metabolism going and keeps your hunger in check. Eating snack between meals will help keep you satisfied and also enables you to consume fewer calories in the entire day. Some healthy snacks I like to eat apples with almond butter, hardboiled egg with sriracha hot sauce or romaine lettuce wrapp with turkey and hummus. Whatever your snack preference try to keep it around 200 calories, about 3-5 grams of fiber, 7-10 grams of protein, and 6-8 grams of healthy fats.
TRY NIGHT TIME SNACKS
Eating late at night does not neccesarily mean gaining weight or sabotaging your weight loss. I am here to squash this rumor because if late night snacking is done right, it can actually make you more successful at dropping pounds and keep you satisfied instead of starving before bed. For one, snacking on cherries or nonfat Greek yogurt can help you sleep more since they contain chemicals that help you sleep. Getting more sleep has been linked to eating less and weighing less in general. Yogurt contains casein, which can help your muscles recover faster from a tough workout. When your body rested up & healed from a hard workout, you can power through your next workout.
