Body needs fuel to function well. Healthy food serves as a fuel that helps body work well. It is natural to feel hungrier after a work-out. The key is to find the right balance of filling yet healthy foods.
Here’s a list of eating rules that will help you lose weight:
Calcium and Vitamin D
Aim for at least three servings of calcium and vitamin D-rich foods every day. These nutrients usually occur in dairy foods. Both these nutrients work in tandem in the body to strengthen bones. For calcium and vitamin D, rely on dairy foods. This will help you in healthy weight loss and belly fat loss.
Vitamin D by itself may play a role in weight control. Any extra body fat hangs on to vitamin D. This prevents body from using it. This apparent deficiency obstructs the action of leptin, the hormone which informs brain that you’re full so that you don’t overeat.
Another best option is to go for is a vitamin D supplement. As one ages, they require more than recommended intakes as older skin produces less amount of vitamin D. Hence, doctors usually recommend daily supplement of 1,000 IU of vitamin D.
Make sure you consume at least 20 grams of fiber every day from fruits, whole grains, and vegetables. It is very necessary to keep you feeling full for a longer time. This will help you to lose weight faster.
Higher fiber intake will lead to overall reduction in total calories over time.
Thought fats are bad? Well, including good fats in your diet such as omega-3 fatty acids and monounsaturated fatty acids found commonly in nuts, oils, chocolates, avocados, and certain types of fish will actually help lose weight. You need to consume at least 3-4 servings on a daily basis. Good fats are good for heart and help in keeping you full for longer even after meals. This means you will feel less hungry, keeping cravings away. Walnuts are a rich source of monounsaturated fats. It helps in losing weight and body fat.
Losing fat is easier with consuming lean protein. You need to aim for three servings of lean protein every day. Some of the best options include turkey, fish, lean beef sirloin, white meat chicken etc. Protein helps will keep feeling full longer. This is a huge benefit when you wish to lose weight. Consuming high protein breakfast will keep you more satisfied even afterwards.
This is no brainer. Water helps promote weight loss in two different ways. So drinking more water (minimum of 4 cups each day) is linked to around 5-pound weight loss over a period of one year. Water tends to increase the amount of calories and energy body burns. Substituting water for sugary drinks such as sports drinks, coffees, teas, sodas, flavored drinks, teas, and sweetened milks will result in more amount of weight loss. If you are bored with plain water, you may flavor it with healthy herbs and fruits such as mint, watermelon, lemon etc.
It is advisable to sip at least three cups of green tea daily to benefit from antioxidants and Catechins. These are known to be immensely helpful in promoting weight loss, especially belly fat. In case, you are not comfortable with the caffeine intake, go for decaf tea. However, some of the decaffeination processes may reduce the antioxidant content.
A study conducted at the USDA Human Nutrition Research Center has revealed that participants who drank the 3 cups of green tea daily lost twice as much weight as those who did not. Interestingly, the tea-drinking group lost more belly fat as compared to non-tea drinkers.
Do you like citrus? Replace tea brewing water with citrus juices such as orange, lemon, grapefruit, or lime. This facilitates body to use decent amount of catechins of tea. Both freshly brewed hot drink and chilled cold drink is equally beneficial.