The secret to weight loss is actually very simple-burn more calories in the body every day than intake. Although the reason is simple, in real life, it is not easy to do. The source of protein, the choice of food and even the way of cooking will affect the final weight loss effect. Therefore, it is very difficult for people who are just starting a weight loss plan to succeed.
If you are tired of strict calorie control diets and unsavory meal replacement products, and you are standing on the scale day after day but find that your weight has not changed at all, this article may be what you need to study carefully. I provide you with 8 best nutritional weight loss methods to help you achieve your ideal weight. These changes may seem small, but they can make a huge difference in your weight loss path.
Choose high-fiber carbohydrates
When it comes to weight loss, people usually choose low carbohydrates or high carbohydrates and low fat. However, reducing carbohydrate intake will directly reduce the macronutrients necessary for the human body, which is not good for health and therefore undesirable. First of all, the most important key is to know that carbohydrates are divided into two types-simple and complex. Simple carbohydrates are fast-release monosaccharides, and monosaccharides are the main source of energy; complex carbohydrates are foods such as rice and pasta, which are low in sugar and can continuously release energy. When losing weight, choosing low-calorie, high-fiber foods can not only continuously supply energy to the body, but also avoid turning to unhealthy snacks because of hunger. Whole grains (such as brown rice, whole wheat bread, and oats) and legumes (such as beans and lentils) are ideal choices.
Don’t reduce meals
If you want to omit a meal of the day, thinking that this will help your weight loss plan, you are wrong. Generally, one of the main reasons that low-calorie diets can only produce short-term results is because the human body needs at least 1,200 calories a day to maintain normal functioning.
The human body has a very sophisticated scientific operating mechanism. In order to protect itself and maintain survival, when you eat less, it is equivalent to saying to your body: “Don’t burn any calories.” Your body will receive this information, and will automatically reduce your metabolism, thereby reducing calorie consumption and retaining as much calories as possible. In other words, you will burn less calories than usual (when not losing weight). Therefore, it is very important to keep eating three meals normally for weight loss. Eating one meal can only have the opposite effect. If your life is very busy, you can also use meal replacements, such as MYBAR slimming protein bars to ensure a balanced diet.
No carbonated drinks
Carbonated drinks are typical representatives of “empty calorie” foods. Empty calories foods refer to foods that contain high calories, but do not contain (or have very little) vitamins, minerals and protein, and are completely devoid of any nutrients. In other words, empty-calorie foods usually only contain simple sugars, and in addition to rapid energy production, simple sugars do not have any additional nutritional effects on the human body. A can of 330ml of soda is equivalent to 6-8 tablespoons of sugar-that is, 140 calories of empty calories, and without any vitamins and mineral nutrients.
Limit juice intake
You may wonder why drinking fruit juice will affect the weight loss effect? Although fruits are rich in vitamins and minerals that the human body needs, don’t forget-they also contain calories. A small orange contains about 10 grams of carbohydrates (fructose), so think about it, how many oranges are needed to make a glass of juice? At least 3-4. In other words, a glass of orange juice contains 30 to 40 grams of carbohydrates = 120 to 160 calories. The solution is also very simple, use fruit instead of drinking juice.
Drink a cup of tea or coffee
Green tea and coffee have fat burning properties (the fat burning components are theophylline and caffeine respectively). Scientific research shows that these two beverages can reduce belly fat and improve body composition. More importantly, the polyphenol chemical substance catechin contained in green tea has the functions of anti-oxidation and scavenging free radicals! Caffeine is also suitable for all people who need to consume large amounts of caffeine before exercise. If you want to achieve the best exercise performance, try caffeine tablets 45 minutes before workout to refresh yourself.
Eat more fat and less carbohydrates
To lose weight by eating more may sound contrary to the way of weight loss, but in fact, this is the correct way to lose weight nutritionally. Scientific research shows that the weight loss effect of choosing a low-carbohydrate diet is far better than that of a low-fat diet. Because the human body needs to burn more fat than carbohydrates in order to supply energy. If you eat too much carbohydrates, and the excess part is not burned as energy, then these excess carbohydrates will be stored as glycogen. If your glycogen reserves are full, the body does not need to burn fat as a fuel source to supply energy. The excess carbohydrates cannot be used and burned by the body, so they may be stored as fat by the body.
Match junk food once a week to boost metabolism
The eating and drinking we are talking about here refers to high-fat and high-carb foods (basically fast food and junk food). Eating junk food every week seems to go against the usual diet plan, but in fact Conducive to weight loss. The body’s metabolism level is usually reduced due to the usual low-calorie diet. With junk food once a week, you can maintain a vigorous metabolism during weight loss and ensure that the body burns calories at a higher rate. But of course, make sure that the once-a-week junk meal does not end up being a junk meal every weekend or every week. People are easy to overindulge in the food they crave, so the best way is to decide in advance your junk meal. Which foods to choose.
Drink plenty of water
Drinking water can not only reduce food cravings, but also help eliminate toxins and accumulation of body fluids in the body. In addition, water is also an essential element in the metabolic process and is the key to the body’s normal functions. If there is not enough drinking water, none of the previous 7 weight loss methods will be effective.
in conclusion
The above are all simple but powerful weight loss techniques that can help you plan to take in the calories your body really needs and lose weight more effectively. If you are trying to lose weight, first check your diet plan carefully to ensure that your food choices are correct.
