Contrary to what others may think, eating meals that are healthy is actually one of the best ways to lose weight.
If you check out fad diets today, you would find most of them to be restrictive, in which they would have you deprive your body of nutrients that it needs. Because of this, such diets become unhealthy, which may result to putting yourself at risk. Although it may be true that such types of diets can help you achieve your weight loss goals in a faster manner, due to the fact that they are quite difficult to follow, you may eventually revert back to your regular eating pattern, which may result to gaining back the weight you lost. Thus, it is always better to eat healthy meals to lose weight, since it is a safer way to achieve the kind of figure that you want.
What Makes A Meal Healthy For One To Lose Weight
When you try to understand this method of losing weight, you might think about what foods you need to include into your diet, so that you would be eating healthy meals. This concept is actually quite simple. All you have to do is to make sure that you are providing your body with the nutrients that it needs, in order to maintain its good condition. Aside from that though, it should be noted that there are certain types of foods, which may be loaded with essential nutrients, but are also loaded with sugar and fats that are not good for you. Thus, it is best to learn more about the good sources of protein, carbohydrates, as well as vitamins and minerals, so that you would have a better idea on how to come up with the meals that you would want to eat to lose weight.
Aside from knowing the types of foods that you want to eat in order to lose weight though, you should also control the amount of foods you intake, so as to make sure that you are going to cut down your body‘s intake of calories, without having to starve yourself, which can result to binge eating.
One of the most important nutrients that your body needs is protein. Keep in mind that most sources of protein are usually associated with fats. Thus, it is best to carefully note down those that are not loaded with fats, since they can easily get accumulated in your body and make you gain more weight. Some of the foods that you want to include in your diet as your sources of protein would be eggs, lean meat, fish, chicken without the skin, turkey, and nuts. Keep in mind that protein is the building blocks of your body, and it is needed especially if you are trying to build more muscles, while you are losing weight.
Aside from protein, you should also make sure that your diet consists of foods that can provide you with carbohydrates. You need carbohydrates, since it would be converted by your body into the energy that you need. However, there are also good and bad sources of carbohydrates. Healthy sources of carbohydrates can help in maintaining the health of your brain, making you more energetic, as well as having a trim figure. On the other hand, unhealthy sources of carbohydrates can lead to weight gain, diabetes, and even a heart disease.
A healthy meal should consist of about 50 to 65 percent of good or complex carbohydrates, and zero percent of the bad ones. With good sources of carbohydrates, numerous studies have proven that they can provide you with the energy that you need for physical activities you want to perform, the nutrition you need to maintain optimum health, as well as ensure that you have healthy brain function.
Here is a list of sources of carbohydrates, which you want to include in your diet.
- Whole grains that are high in fiber content.
- Seeds, nuts, legumes, and beans.
- Raw and whole fresh fruits.
- And, low fat dairy.
With good carbohydrates in your diet, you can expect to lose weight, lower your cholesterol levels, avoid diabetes, decrease the risk of heart disease, reduce levels of triglycerides, and have sustained energy.
When it comes to having good sources of carbohydrates added in your diet to lose weight, it is best that you follow the list on top, since they are mostly complex carbohydrate sources, which are not easily processed by your body. This basically means that, although they provide you with the energy that you need, such food items would also let your body spend more energy in processing them; and, with more energy spent, you can expect to lose weight because of it.
Vitamins and Minerals
Your body needs vitamins and minerals in order to function properly. Vitamins and minerals play an important role in maintaining the strength of your bones, as well as its growth; blood clotting; transmission of nerve signals; prevention of diseases; maintain good eyesight; converting of foods to energy; metabolism of protein; red blood cell production; and, many more. It is also important to take note that some vitamins and minerals need each other, in order for your body to absorb them. For example, in order for your body to absorb calcium, it actually needs phosphorus, as well as the vitamin you can derive from the sunlight. Aside from that, the mineral copper is also essential in order to metabolize iron.
Thus, you have to eat foods that are good sources of vitamins and minerals, in order to maintain the health of your body, as well as to ensure that you have good energy production. If you are able to achieve that, then you would be able to lose weight in a healthier way, since you are always full of energy, and you are not susceptible to diseases.
It should be noted that fiber is also very important in order to lose weight. When you eat foods that have substantial amounts of dietary fiber, you would actually be prolonging the digestion process; and, because of this, you would be suppressing your appetite in a natural way. Aside from that, fiber can also facilitate the flushing out of toxins, which are substances that can put you at risk to different types of diseases.
Healthy sources of vitamins and minerals would be fruits and vegetables, sea foods, nuts, whole grains, milk, yogurt, cheese, eggs, liver, and peas.
Now that you are aware of the types of foods that you should include in your meal, you should also take note that becoming conscious on the amount that you eat is also very important if you want to lose weight.
By all means, you should also keep in mind that apart from eating fatty foods, you should also avoid highly processed foods, since they usually contain lots of toxins. On top of that, they are also very easy for your body to absorb, which means that your body will easily accumulate fats because of it.
Other Tips To Lose Weight
In relation eating healthy meals in order to lose weight, there are also other things that you can take note of, aside from it. For one, you may also have to do some modifications in your eating habits or your eating pattern. It has always been a practice by lots of people to eat only 3 meals in a day. In fact, there are even individuals who want to lose weight, who only eat twice in a day, for thinking that skipping a meal or two would help them attain their weight loss goals sooner.
Skipping meals is actually one of the things that can cause you to gain more weight. This is because when you skip meals on a regular basis, your body would eventually become alarmed about it, in which it would go into a state, which many dieting experts refer to as survival mode. When your body goes into this kind of mode, it would actually try to conserve all its stored fats and calories, thinking that you would continue to prevent it from absorbing sufficient amounts of nutrients that it needs. Because of going to that state, your metabolism would also go down. Therefore, when you skip breakfast, you would actually experience weight gain. Aside from that, you would also feel more hungry when it is already time to eat lunch, which can result to binge eating.
Going back to the practice of eating 3 meals in a day, if you want to lose weight, it is actually better to eat 5 meals than just 3. However, it should be noted that since you are going to eat more times per day, then you should decrease the amount of food that you would intake. This is to ensure that you would not be providing your body with more food than what it needs. Reducing your portion size in doing this though is not as difficult as you may think. This is because when you eat in between meals, you would actually be suppressing your appetite as well, since you would not feel too hungry when it is time to eat lunch or dinner. Eating in between breakfast and lunch, as well as in between lunch and dinner, would make you feel less hungry by lunch and dinner times, since your body is still processing the foods that you have eaten prior to that.
Aside from suppressing your appetite more effectively, you would also be increasing your body’s metabolic rate when you eat more times in a day. This is because your body would continually have to process the foods that you would eat on a more constant manner.
Since you would be eating around 5 times in a day, it has been mentioned on top that you need to control your portion size. If you really want to measure that amount of foods that you want to eat during meal times though, an easy way to do it is to make use of your hand. A portion for your lunch and dinner should be about the size of your fist or the palm of your hand. Therefore, if you want to eat a baked potato, then all you have to do is to get one that is about the size of your fist. By following this simple method, you won’t have to go through more complex ways of controlling the amount of food that you would be eating. When it comes to eating between meals, it is also best that you would go for healthier snacks, such as vegetable sticks, fruits, and such, so that you won’t be absorbing unnecessary nutrients that your body does not need.
Aside from measuring the amount of foods you eat though, another way to suppress your appetite is to eat slower than usual. You should always remember that your body will wait for a certain time, before it sends a signal to your brain that you are already full. If you eat fast, then there is always a tendency that you would be eating more food. Thus, it is wise to eat slower, so that by the time when your brain receives the signal that you are already full, you would have eaten just a small portion of the food from your plate. You don’t have to be overly conscious about slowing your pace in eating your meal. Just try to enjoy it more, and while you are eating, try to enjoy the company of your family as well, by talking to them, and ask them how their day went.
These are the tips that you can take note of, apart from becoming more conscious about the foods that you would include into your daily meals. Don’t forget that aside from healthy meals and healthy eating practices, it is also best that you increase your daily physical activities, such as getting enough exercise, or simply playing with your kids more, so that you would also be doing additional things that can increase your metabolism. With that, combined with healthy meals, you should be able to look in the mirror and be happy of what you have achieved when it comes to losing weight, in just a few weeks time.