5 TIPS FOR SUMMER WEIGHT LOSS
With the days getting longer, the sunlight brightening our moods and injecting us with some enthusiasm, channelizing this energy to fruitful use will help weight loss.
Only increasing activity levels may not help you lose those unwanted kilos, but some nutritional support will boost your progress in the right direction!
DONT DRINK YOUR CALORIES
Juicing is a rage these days! Talk about juice cleanses, smoothie bars! Scientific evidence confirms that although such liquids count as calories, the body doesn't detect them the same way as it would detect solid food.
Studies show that when people ingest calories as solid foods, they naturally compensate by reducing the overall food intake. But when people drink liquid calories, they would eat the same amount of food, with wine for instance.
"Fluid calories do not hold strong satiety properties, don't suppress hunger and don't elicit compensatory dietary responses," said Richard Mattes, M.P.H, R.D.,a professor of foods and nutrition at Purdue University.
AIM FOR ATLEAST 4-5 SERVINGS OF FRUITS AND VEGETABLES PER DAY
You have probably heard this several times before, but weight loss goes hand in hand with calorie deficit and the nutritional content of your meals.
Only reducing calories will bring you to a weight loss plateau easily making it more challenging in the end.
Well, some of my clients are on the other side! It may make you scratch your head, but overeating healthful foods can also lead to weight gain.
The key is to remember to control the portion sizes of the foods you consume to lose weight steadily and proportionately.
SKIP BREAKFAST CEREAL
Don’t forget that breakfast cereals also come under the banner of packaged foodstuffs.
Besides that, a more fulfilling breakfast can boost your metabolism in the morning and in fact help regulate your sugar curve after the starvation and rest period at night.
Limit your cereals to twice a week max! Small changes will make a big difference in your weight loss process.
A balanced diet emphasizes that atleast 55-65% of your calories are furnished from grains.
Don’t ban the bread, rice or pasta from your plate and overdo the vegetables or protein.
Portion sizes will help in long term, sustainable weight loss.
A registered dietician can plan your meals and educate you about right portion sizes.
Remember, food is to you what diesel is to a van! Your body cannot function normally if the input is imbalanced.
Let breakfast and lunch be heavier meals and dinner should be ideally the smallest.
Quite often, it is the opposite actually.
Let your physical hunger determine when and how much you eat vs. eating because of habit, boredom and emotion. Specific hunger for a particular kind of food or cravings are normal if occasionally but if it is a regular one, the cause should be tackled and not only the symptom.
Click here to read her success stories.