Eating Right Tips

Though exercise is essential to keep your body healthy, if increasing your daily energy, losing weight and improving your overall health is part of your overall goal, you likely need to re-evaluate your portion sizes and the kinds of foods you eat on a daily basis. Try these ideas.

Add Protein to Your Diet

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day

A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet.

Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect .

Try eating eggs, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day.

Limit Your Intake of Added Sugar

Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer.

On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming  a lot of sugar without even realizing it.

Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

Minimizing your intake of added sugar is a great way to improve your diet.

Drink Water

There is actually truth to the claim that drinking water can help with weight loss.

Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward (16, 17, 18, 19).

Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.

Avoid Liquid Calories

Liquid calories come from beverages like sugary soft drinks, fruit juice, chocolate milk and energy drinks.

These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage.

It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat.

Limit Your Intake of Refined Carbs

Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.

The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease.

The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cerials and added sugar.

The less you have of these the closer you are to your goal.

Try a Low-Carb Diet

Many studies have shown that low-carb diets are very effective for weight loss.

Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories.

This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet.

A low-carb diet can also improve many risk factors for disease.

Try: Brown rice, Sweet Potatoes, Oat meal and Rice Cakes.

Eat More Slowly

If you eat too fast, you may eat way too many calories before your body even realizes that you are full

Faster eaters are much more likely to become obese, compared to those who eat more slowly

Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.

Get Enough Sleep

Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.

Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children

This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.

There are always new diets and it always contradicts

“It takes a long time to build new habits.”