TOP 10 EATING TIPS FOR SAFE WEIGHT LOSS

Описание: TOP 10 EATING TIPS FOR SAFE WEIGHT LOSS

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One. Calories matter but they are not all that matters. The quantity of your calories will determine how much weight you lose. The quality of your calories will determine how well your body performs and how satisfied you will feel. Nutrition is about quantity and quality.

Two. Food affects your mood. When my diet was comprised of big Macs, soda, and potato chips I was lazy, unmotivated, and depressed. When my food choices improved my life improved. I became happier, healthier, and motivated. You are what you eat.

Three. Manage your emotions to make your diet easier. When you are stressed, you eat emotionally often the wrong food choices. When you are happy you eat better choices. When you’re bored you eat unhealthy snacks. We use food depending on how we feel. To master your emotions is to allow yourself to feel them and let them go. Learn to focus on eating healthy no matter what your mood is.

Four. Choose a diet that is higher in proteins. Protein is the most anabolic and thermogenic macro nutrient on the planet. It helps us build muscle and has a small fat burning effect. I would suggest about 1 g of protein per pound of body weight every day. No excuses.

Five. You don’t have to stop eating carbohydrates. Eliminating carb food led to fear of foods and it is unnecessary. Instead of cutting carbs learn how to use them in a way to support your physique and performance goals. Choose healthier carbs from plant-based foods instead of highly processed breads and cereals.

Six. Replace all soda, fruit juices, and alcohol with water. This removes unnecessary calories, increases energy, and suppresses appetite. The idea is to stay hydrated for optimal energy levels. A good rule of thumb is to drink enough water so that your urine is clear. This is what they taught us in the army. They had us carry 2-quart canteens of water everywhere that we went.

Seven. Add a 20% calorie tax to all highly processed foods. It has been shown through studies that food labels underestimate calories by up to 20%. If it comes in a package, chances are we’re just guessing how much this will cost our bodies. It’s better to factor in 15 to 20% more just in case.

Eight. Have very simple eating rules. Only protein or vegetables for snacks.

Have whole foods instead of processed. Don’t open the refrigerator after a meal. Drink water before meals. When you follow simple rules being healthy becomes easier.

Nine. The best ways to eat your food. Eat your food slowly and without distractions so you can improve digestion and feel more satisfied with your meal. Eat your food to 80% fullness so you can improve energy, digestion, and appetite regulation.

You can play some music but do not scroll social media while you are eating. It is a distraction that causes us to often overeat. Healthy eating is about how you eat.

Ten. Keep dessert portion sizes small. Only have desserts on special occasions such as birthdays and holidays. Having a nightly dessert is a habit that leads to obesity, heart disease, diabetes, and other dangerous health afflictions. Try having fruit instead for a longer, stronger, and healthier life.

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