1 Keep your own food journal staff. People who keep food journals lose an average of 6 pounds (2.75 kg) more than people who do not keep track of everything they eat. So strive to write the good, the bad and the ugly. Keep these tips in mind:
“Be thorough.” Write it all down, including drinks. If it enters the stomach, enters the diary.
“Be precise.” Register your portions in your food diary.
“Put it all.” Add detailed information about how your food was prepared (fried, broiled, grilled, etc.), and scores added any seasoning or condiment you ate.
“Be consistent.” Take your food diary everywhere you go. Alternatively, you can use an app to track your diet smartphone or tablet.2 Have a balanced diet. This means that your diet should include adequate amounts of foods from all food groups amounts.
3 Avoid skipping meals. The same study found that people who ate at least 3 meals a day lost more weight than those who did not. Scientists speculate that people who skip meals or overeat at your next meal because they are so hungry, their bodies absorb more calories because they are coming into “starvation mode” by skipping meals.
When you skip meals, your body stops breaking down fat and begins to break down muscle tissue. Muscle tissue burns more calories at rest than other fabrics, so you’re actually working against your goals.
Make sure you are not hungry by eating small meals throughout the day. Between your meals, eat a snack of 150 calories to keep your metabolism going and prevent hunger. When you’re hungry, your body conserves calories and slows metabolic processes.
4 Come home cooking. Of course a social lunch helps you see and be seen, but the researchers found that people who eat fewer meals in restaurants tend to lose more weight.
When eating in a restaurant, you have a limited effect on controlling portions.
As a result, they often eat more than you wanted to eat. Try to pack and take half home for the next day. Do this before you start eating, so not tempted to finish your gigantic portion.
The orders from the restaurant menu does not give you full information on how the food is prepared and what ingredients are used. At home, you can substitute low-calorie ingredients or prepare recipes so they still know very well while offering healthier outcomes. [4]
5 Drink water regularly. Studies show that people who drink more water tend to have less weight. Water has the dual effect of hydrate your body and fill your stomach with a certain volume of a liquid that has zero calories. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
It is better to drink cold water because the body will have to expend calories to warm the water to body temperature.
Drink water 30 minutes before meals can reduce the amount of calories that people end up consuming, especially in the elderly. The research showed that people who drank a pint of water before meals lost 44% more weight over a period of 12 weeks, compared with those who did not.
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