Nutrition experts and professional dieticians have their own favorite weight loss tips. Here is a compilation of ten easy nutrition tips for weight loss from nutrition experts and dieticians.
1. Eat Often!
Although this might sound counterintuitive, eating more often will help you lose weight. In fact, never go without food for more that 3 to 4 hours. Eat small quantities more frequently to keep hunger down. Eat small portions of protein- and fiber-rich foods throughout the day. Or else, eat a protein-rich snack or fruits between meals so that it reduces your food intake during mealtime.
2. Eat Whole Foods More
Whole foods take longer to digest and therefore make you feel full for a longer period of time. Reduce your intake of processed foods which often leave you feeling hungry again.
3. Never Ever Give Up Your Favorite Foods
Enjoy the foods that you love, but have smaller portions of them. When you learn to limit your intake, you can eat whatever you like and still stay thin. In one sense, you can eat your cake and have it too!
4. No Late-Night Eating Please
Your body needs time to digest your supper before you go to bed. Eating late at night does not allow the body enough time to do its work. The closer you are to bedtime, the lighter you need to eat. Having a heavy meal and then heading straight to bed could mean disaster for your weight loss initiatives.
5. Check Your Weight Often
You would stay on track if you had a good idea of how much you weighed. Take weight measurements periodically and make modifications to your intake accordingly.
6. Fill It With Fruits
If a smaller portion of desert looks pathetically small, add more fruits to it to build up volume. You can have half a cup of ice cream with a full cup of fruits, instead of filling the whole quantity with ice cream alone. This will help you cut more than 200 – 300 calories.
7. Exercise for The Right Reasons
Do not exercise to make you feel hungry, so that you can eat more. Most people will eat back all the calories that they burn in the gym. Eat a small protein-carb snack before or after your workout so that you don’t overeat during mealtime. Also keep yourself hydrated adequately.
8. Rest Well
When you sleep well through the night, the urge to overeat is diminished. Sleep for at least 8 hours a day. That would also leave you with less hours for eating over a 24 hour period.
9. Shrink Your Portion
Switch to nine-inch plates so that you eat smaller portions during every meal. Use smaller cups too whenever possible. Shrinking your portion size is key to lowering your food intake, and losing weight.
10. Be Realistic
Remember that 3500 calories amount to just one pound of fat. You need to cut down so many calories to lose that one pound. So, aim at losing one or two pounds a week, so that you stay consistent over a longer period of time.
If you can practice just a few of these tips consistently, you will be well on your way towards losing weight and keeping it off permanently.