Here are three things to consider with your diet & nutrition to help you achieve your weight loss goals.
Calorie Restriction
Reduce serving size by 20%, such an easy thing to do.
Save that 20% for leftovers, make 20% less when cooking or share dishes when eating out.
Why this works - you are reducing the average daily caloric intake below what has become typical or habitual without malnutrition or deprivation of essential nutrients.
Time Restricted Eating (TRE) -
Limit the amount of time in the day to consume food: between 8-12 hour window of eating or 12-16 hours between consuming food.
Why this works - during the fasting phase you allow the body to use up the carbohydrates from your muscles & liver, stored in the form of glycogen so the body then begins to burn fat instead.
Eat more protein
Protein is a macronutrient that can help you stay fuller longer because it takes longer to digest and takes more energy to metabolize.
Protein should be 25-35% of your calories per day.
Why this works - you feel fuller, you eat less, you loose weight.
High fiber diet
Fiber is a plant based carbohydrate that is filling while being low in calories and vitally important for our gut health. Fiber slows down the rate of digestion, releasing nutrients over a long period of time.
Try to consume at least 30 grams of fiber per day.
Why this works - great for your gut as well as your waistline.
*More info on these three subjects to come in future blogs.
Remember the most effective way to lose weight is to expend more calories than you consume. Simple terms: if you eat 1500 calories you need to burn more than 1500 calories.
That is why fitness and nutrition go hand in hand, you've gotta burn those calories that you indulge in.
Need help with understanding diet and nutrition? Let me educate and guide you through it; making it just a part of everyday life!
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