5 Ways to Eat Smart and Lose Weight
In this article, you will learn about 5 Ways to Eat smart and lose weight. The weight loss industry puzzles us on a daily basis. There are many diet schedules which have been made and promoted, which
If you want to lose weight, then you must eat your vegetables, burn more calories than you consume, and give up on sweetened foods.
5 Ways to Eat Smart and Lose Weight –
1. Eat Breakfast :
Eating breakfast is a daily habit for “successful losers.” After eating breakfast, the Insulin sensitivity gets higher. Insulin is a hormone which is released in response to eating. Insulin sensitivity usually refers to how well your body responds to the hormone insulin. When we eat more early in the day, our total calorie intake through- out the day will actually decrease. Start your day with protein sourced food in your breakfast. When you are consuming lean protein in your breakfast, don’t forget to add egg whites or eggs with omega- 3; dairy organic, low- fat food; clean and lean meats for breakfast; as well as whole grains like quinoa or oatmeal which are high in protein.
2. Count Calories :
Energy in the food is known as calories. It does not matter where these come from, the calories we eat are either stored as body fat or converted in to physical energy. If we consume extra 100 calories a day, more than our body requires, you will approximately gain 10 more pounds in a year. Approximately 3,500 calories equals to about 1 pound of fat. To lose one pound of weight, you will have to burn about 3,500 calories more than you take in. Or you may cut about 500 calories from your diet daily.
3. Portion Distortion :
Choose to be satisfied rather than being stuffed. The size of your meals affect how many calories are getting in your body. When you double the amount of food you eat, equals double the amount of calories. Most of us underestimate how much we are eating, especially dining out. Always eat your food in plates. Eating from bag or a box gives you no assumption of how or what you are eating. Food should be served with measuring spoons, or cups to keep an eye, on how much we are actually eating. An average human being, who exercise daily have to consume about 3 to 4 oz. of lean protein per meal, and half to one cup of whole grains in every meal, and 1 to 2 cups of bright colored vegetables and fruits per meal.
4. Eat Fiber :
Fiber is derived from plants, particularly fruits, legumes, vegetables, and whole grains. Foods which are low in calories are usually high in fiber. Without consuming too many calories we can eat these types of high fiber food. Fiber rich foods are quite satisfying. Fiber rich food usually needs a longer period of time to break down. We feel full for a longer period of time as it slows down the rate of digestion in the body. Aim to consume at least 25 to 50 grams of fiber rich food daily.
5. Snack :
Although snacks are a part of healthy diet, but they can also become a source for extra calories. The snacks you eat should not be exceeding about 150 to 200 calories. Include these three macro- nutrients: carbohydrate, protein, and fat. Always check the ingredients of your food, avoiding anything artificial flavour or coloring.
Small meals which are consumed approximately in every 3 hours, and they also contribute to stabilize the sugar level in the blood throughout the day. Choose the foods that are rich in fiber (at least 5 grams per serving) like fruits and vegetables, bean dips, peanut butter, and low- fat dairy products.
Well this was the end of article of 5 Ways to Eat smart and lose weight. These above points will greatly help you to losing weight.
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