It’s not easy to eat to lose weight. Most of us have a hard time on our diets, and we try to lose weight DESPITE our poor eating habits. But if you’re serious about weight loss, you need to make your diet work for you. You’ll never be able to train away poor food choices and excess calorie consumption. Instead, it’s time to eat to lose weight:
Make Calories Work
What are calories? They’re not a unit of fat measurement, but they’re a unit of energy. Your body needs a certain amount of energy throughout the day, but the energy use increases at certain times of day (when you’re walking, running, climbing, exercise, moving around, etc.). Consume most of your calories around that peak calorie-burning time, and reduce the calorie intake at the times of day when your body is burning fewer calories (such as late in the afternoon, evening). It’s all about making the calories work for you!
Start the Day Out Right
It’s said that breakfast is the key to successful weight loss, and that is absolutely the case! People who start the day with a healthy breakfast end up losing more weight than those who finish the day with a hefty dinner. A big breakfast gives you energy to last all morning long. Have a breakfast of lean proteins (eggs, chicken, legumes, etc.), complex carbs (whole wheat toast, brown rice, oats, fruit, etc.), a bit of dairy (yoghurt, milk, or cheese), and plenty of veggies. A healthy breakfast like this will keep you going all day long!
Pack in the Fiber
Fiber is one of the most valuable nutrients, and it’s highly weight loss-friendly! Not only will it help to fill you up faster (it expands when it soaks up water), but it will also slow down the rate at which your body absorbs and uses up calories. A high-fiber meal will digest more slowly, but it will give you a steady stream of energy for longer. Whole grains, veggies, fruits, and legumes are all good sources of fiber, so add more of them to your healthy weight loss diet!
Control Your Portions
You may be sick and tired of hearing this, but it works! Portion control is the key to weight loss. You need to improve the quality of the food you eat while decreasing the quantity. If you’re trying to lose weight, it’s all but guaranteed that your portion sizes are far larger than they should be. You’ve slowly been eating more and more every day until your plates contain a lot more food than is healthy or necessary. It’s time to be strict with your portion sizes. Limit the amount of fats and carbs, and stick with healthy proteins, veggies, fruits, and complex carbohydrates. All of your meals should include healthy amounts of all three food groups, but in smaller portions that don’t exceed the number of calories you should be eating every day.
The right snack can make all the difference in your diet. Most people snack as a way to relieve stress or boredom, but that’s not what snacks are for you! Instead, a snack should be something that helps you to raise low energy levels, stop you from getting hungry, or keep you full until the next meal. Your snacks should be small, and they should be ONLY high quality foods. Think nuts, seeds, complex carbs, unsaturated fats, lean proteins, and high-fiber foods. These are the best snack options, as they will give you everything you need without overdoing it on the calories!