Nutrition for weight loss and exercise

Plan your meals

Maybe planning your meals seems hard and time consuming. Actually on the beginning it is, but with a bit of practice you will master it quickly, so don't give up before you try it. Here is some advice you should follow when planning your meals your meals.

1. Every meal should consist of lean protein, complex carbohydrates and healthy fats.

2. Eat fewer carbohydrates before going to sleep.

3. During the weekend plan what you will eat next week.

4. Always make a grocery list when shopping, so you want buy anything that is not on your menu.

5. If you are running out of time in the morning, prepare your breakfast and snack before going to sleep.

Drinking water is very important

Try to drink at least 2 litres of water per day. Not drinking enough water can cause dry skin, poor digestion, headaches and fatigue. Try to drink pure drinking water, because it has no calories and is very good for hydration. If you can't drink pure water you can add a slice of lemon or you can drink tea, but without sugar. Here is a tip if you think that it is hard to drink 2 litres of water. Always keep a bottle of water near you, wherever you are, so you can drink whenever you want and stay hydrated for the whole time. You should avoid fruit juices and carbonated drinks.

Always eat breakfast

Breakfast is your most important meal, so eat your breakfast regularly. Here are some advantages of eating a good breakfast every morning: you will start your day full of energy, your digestion will be better, your concentration and mental performance will be improved and you will reduce the probability of an intractable afternoon hunger.

Eat slowly and chew your food well

Take time for your meals, eat slowly and chew each bite. Numerous studies confirm the fact, that people, who eat slowly, eat lot less calories. One research has shown that you can lose up to ten pounds in one year, just by eating slower and not changing anything else. The reason is that our brain needs as much as 20 minutes to detect satiety. If you eat slower you will enjoy your food and its flavours much more, also your digestion will be better and you want feel any fatigue because you ate too much.

Start slow with new eating habits

When we decide to change our eating habits, most of us refer to an instant formula. We often drastically restrict calorie intake and avoid certain foods, because we want to lose fat as soon as possible. But if we want to be thin and stay thin we have to change our eating habits FOR EVER. Fast diets bring fast results, but also short-term results and this is not what we want. We want long-term results in exchange for our hard work. Fast diets also have other bad consequences like psycho-physical tiredness and lack of energy, intractable hunger of finishing your diet, the so called "yo-yo" effect (you gain the lost and a few more kilograms back fast after finishing the diet, because your metabolism became slower), fast diets can also cause health problems like osteoporosis and hair loss.

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. To avoid these consequences I recommend you changing your diet slowly and pass gradually to healthier eating habits. If you want to maintain your metabolism you should restrict calorie intake gradually. My advice is also you mustn't take your diet as a punishment, but as a ticket to better life. You also don't need to give up your favourite dishes, because often you can find a healthier version of your favourite dish or you can occasionally reward yourself with your favourite dish, for doing a god job with your new eating habits.

Weight loss on the contrary to popular belief does not mean just a few months of denying your favourite dishes and starvation. For long-term results you should change your eating habits forever, so instead of thinking how many kilograms you must lose, rather think how to change your eating pattern. Take time to learn about nutrition and make long term changes that will stay in your life forever and will be your ticket to better quality of life.

What do you prefer more, to lose your weight?

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