How to Implement a Nutritional Program to Lose Weight
The road to healthy weight loss through nutrition can be bumpy and full of potholes, especially if you don’t have the proper guidance. The key to success involves avoiding these potholes and staying on the straight-and-narrow path toward your goal weight. Start by following these steps.
Writing down what you eat is one of the easiest ways to lose weight. You don’t have to be perfect with your entries; all that matters is that you keep track of how much and what you are eating. Logging your meals and snacks will help cut back on mindless snacking and give you insight into which foods trigger overeating. If most of your daily calories come from drinks (like soda or juices), then limit yourself so that you aren’t getting in any more than half your calories from liquids, especially if they contain sugar or artificial sweeteners (or both). A better option would be water, plain tea, and plain coffee—all calorie-free!
Do you know what you ate last week? You may think that it’s easy to remember, but I guarantee that once you think about it, you realize your memory is much worse than you thought. This is why keeping a food journal can be so helpful when trying to lose weight. Your journal will keep track of how many calories and nutrients (protein, carbohydrates, fat) you take in on a daily basis.
To lose weight, you need to be properly hydrated. It’s recommended that you drink at least eight 8-ounce glasses of water every day. If possible, drink a glass before each meal as well. Water helps your body absorb vitamins and minerals from fruits and vegetables and keeps your body running smoothly throughout the day.
While anyone can set out to lose weight, it's important to know why you want to. Understanding your reasons for losing weight allows you to create a healthy environment for yourself in which you can reach your goals. It's easier to stick with healthy habits if you understand why you want them in place. That may be because I'm unhappy with my body, or because of concerns about your health, or maybe even because of how others treat you.
Don’t Try to Cut Calories Too Much
It’s tempting to try and cut calories in order to lose weight quickly, but if you do it too much or too abruptly you could end up pushing your body into starvation mode. This causes your metabolism to slow down, burning fewer calories. Ultimately, too few calories lead your body to hold onto fat—even if you have plenty of fat on your body already. With nutritional programming for healthy weight loss, it’s important that you follow a diet that provides enough calories for good nutrition (roughly 1200 per day for women and 1800 per day for men).
Focus on Quality, Not Quantity
While it’s possible to lose weight quickly by counting calories, that isn’t healthy or sustainable for most people. Studies have shown that restricting calories too much can lead to an increase in unhealthy habits and hunger, making you more likely to overeat in response. Instead of counting calories, pay attention instead to quality—making sure you get enough protein and fiber each day, for example—and how much food satisfies you.
Eat Slowly and Enjoy the Experience
Make your meals count by making them an experience. Just because you’re dieting doesn’t mean you have to eat food that tastes like cardboard and leaves you hungry again in half an hour. Making sure that your meals are truly satisfying can help limit cravings later in the day, helping you avoid out-of-control snacking or overeating at dinner time.
Plan Ahead, Buy Healthier Alternatives & Prepare Your Own Meals Section
To plan ahead, decide on an eating schedule that works for you. Write it down, and stick to it. This will give you something to hold yourself accountable to.
AFFILIATE DISCLOSURE: This article may contain affiliate links, which means that if you click on one of the product links, I'll receive a small commission. I won't put anything here that haven't verified and/or personally used myself.
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