Losing weight is kind of challenging and confusing as well but if you keep these 10 commandments in your everyday routine you will face the challenges more easily and comfortably and will see the change in you mentally and physically immediately.
1. EAT LESS FAT – Keep the fat intake as low as 30 % or may be 25% of your total intake and in the calorie count as 1 gram of fat contain 9 calorie, if you cut back your fat intake it will boost up your energy levels, immunity system lowering the risk of cardiac diseases. Try replacing high on fat food to low fat options like fruits, veggies and grains replace high fat food with more nutritious options, avoid high sugary fatty stuff to more nutritious snacks the fatty snacks are always high in calorie but nutritionally 0.
2. EAT LESS SATURATED FATS – Saturated fats cloggs our arteries by increasing the cholesterol levels more deteriorating than cholesterol alone, keep them less than 10% of your intake if your calorie intake is 2,000/daybeef, whole milk and cheese are all but loaded with saturated fats, replace them with lower fat cuts of meat (‘SELECT CUTS’ OR ‘CHOICE’ OR ‘PRIME’) use skimmed milk and cut down on cheese.
3. WATCH YOUR PORTIONS – Obese people always try to overload their plates simply cut down on portions it will cut down on calorie straight.
4. COMBINE CARBOHYDRATE AND PROTEIN IN MEALS AND SNACKS – Don’t hover on those white food stuffs alone as all whites are carbohydrates but combine protein with them as well as these two work together like anything, carbohydrate will give you more filling feel and those proteins will replenish for those energy packs these two macronutrients works great giving a fuller feeling and keeping you alert.
5. DRINK UP – Water is one of the major component of our body, it cushions our organs, hydrate them, lubricating them, keeps the skin looking good and refreshed transport oxygen to all the tissue, deficiency of it may affect the working of both mind and body one must drink at least 8 ounces/glasses of water/day an extra 8 ounces every 15 minutes when you exercise or forget these rules drink and eat loads of water and oxygen whenever you feel like.
6. BUFF UP YOUR BONES – The vital skeletal system needs to be looked after to avoid osteoporosis and other ailments. Get enough calcium and pump iron experts recommend taking 1000mg of calcium each day (twice as much as the average women takes) and some days that 1500mg is even optimal. One cup of low fat yoghurt has about 400mg of calcium, a cup of skimmed milk has about 300mg, 85gms of salmon has 370mg of calcium other calcium rich produce could be veggies, collard greens, spinach, broccolis, bananas, etc.
7. EAT EARLY AND OFTEN – By remaining empty stomach won’t help rather it will lower the metabolism and when u eat digestive and other systems will be lethargic and thus accu the cal on the body itself rather eat smaller portion 5 to 6 times/day. Breakfast is a must without it the brain and the body will have nothing to work on it would be left rung on fumes. Huge meals after long fasting could ponder upon on the sugar levels, could have energy and mood swings as well. Feed yourself with smaller meals but nutritionally right 5 to 6 times, eating large meals also makes one sluggish and groggy. Meals that weight in at over 1000 calorie are not a good idea in the middle of the day or before any kind of workout or even before sleeping at night.
8. VARIETY IS THE SPICE OF LIFE – Keep on varying the foods that you eat keep the diet nutrition rich and your taste buds happy from getting bored. Studies show that taste buds leads to overeating keep them busy by providing variant and enjoying them limiting your body only to 20-25 foods restricts your body from getting proper and different nutritions, even if you are getting 50-100 vitamins you may miss 10,000 of phytochemicals thus restricting your nutrition intake. Phytochemicals are those substances found in green vegetables and grains who have cancer fighting properties one simple and effective method is to try some new food every time you feel like and enjoy it.
9. EAT MORE FRUITS AND VEGETABLES – The best bargain to lose those calories is by eating a whole lot of fruits and vegetables although one might find it boring to hear so many times but nothing better than that. They are the key source of fiber giving you that fuller feeling and rich in vitamins, minerals and other macro and micro nutrients and phytochemical even a diet rich in fruits and vegetables can cut down high risks of lung, colon, pancreas, stomach, bladder and ovary cancer. Set your target at 5 to 6 servings every day of fruits and vegetables to keep that glowing you.
10. EAT MORE FIBER – Fiber will keep you regular on healthy diet and prevent certain diseases, fiber packed food like beans, vegetables, grains, fruits etc are good but high on that sodium so try to wash them or rinse to avoid that brine, stick to fresh ones instead insoluble fibers found in bran, whole grains, breads cereals, and fruits reduces constipation even, thus removing the discards from your body completely reduces the risk of colon cancer, soluble fibers on the other hand found in apples, citrus fruits, oats and cooked dried beans may reduce heart diseases by keeping the cholesterol levels low. An adult needs to eat 20-25 grams of fibers daily.