Smart Nutrition Tips

Nutrition experts and professional dieticians offer their own weight loss tips. Here’s a list of ten simple nutrition tips for weight loss , from nutrition experts and dieticians Liquid Vitamin C.

1. Eat Often!

Though it may seem contradictory it is true that eating more often will help you lose weight. In fact, never go without food for longer than 3 or 4 hours. Eat small quantities more frequently to reduce hunger. Take small portions of the fiber and protein-rich foods throughout the day. For example, you can eat a protein-rich snack or fruits during meals to reduces your food intake during mealtime.

2. Eat Whole Foods More

Whole foods take longer to digest and therefore make you feel fuller for a longer period of time. Cut down on processed foods which often cause you to feel hungry again.

3. Never Ever Give Up Your Favorite Foods

Eat the food that you love, but have less of it. When you learn to limit your intake, you will be able indulge in whatever you want and still maintain your weight. In one way you can have your cake and have it as well!

4. No Late-Night Eating Please

Your body needs time digest the food you have eaten before you fall asleep. In the evening, eating late will not give your body time to do its work. The closer to your bedtime, the less the food you’ll have to consume. In the event of eating a big meal and getting ready to go to bed could mean disaster for your weight loss efforts.

5. Check Your Weight Often

It is easier to stay on the right track if you had a good idea of how much you weigh. Take weight measurements periodically and adjust your diet accordingly.

6. Fill It With Fruits

If a portion of dessert seems pathetically small, add additional fruits to the dish to add size. You can enjoy half a cup of ice cream , and a full cup of fruits, instead of filling all of it with ice cream by itself. This will help you cut more than 200 to 300 calories.

7. Exercise for The Right Reasons

Don’t exercise in order to make you feel hungry so that you’ll be able to eat more. The majority of people gobble up all the calories that they burn at the gym. Take a small amount of protein and carbs during or after your workout so that you don’t go overboard during mealtimes. Keep yourself well-hydrated.

8. Rest Well

If you’re sleeping well through the night, your desire to overeat is diminished. You should sleep for at least 8 hours a day. This will leave you with fewer hours to eating during a 24-hour period.

9. Shrink Your Portion

Switch to nine-inch plates to ensure that you consume smaller portions during every meal. Utilize smaller cups as often as you can. Reduce the size of your portions is key to lowering your intake of food and losing weight.

10. Be Realistic

Remember that 3500 calories amount to just one pound of fat. You must cut back by a significant amount of calories in order to lose that one pounds. So, aim at losing one or two pounds a week, in order to stay consistent over a longer period of time.

The post-workout nutrition could be the problem.

After an intense workout, your body enters catabolic mode. In this catabolic state, the glycogen in your muscles is depleted and cortisol levels rise. This causes the body to destroy muscles.

In order to counteract this and encourage anabolic conditions in order to counteract this, you must fuel your body with the proper nutrients. A post-workout meal rich in protein that’s digested quickly and carbohydrates supplies amino acids needed to repair muscles and boost your insulin level which assists in transporting nutrients to muscles.

Here are four nutrition tips to help you meet those fitness objectives.

1. Protein is essential.

Specifically, whey protein.

Whey protein that is of high-quality is a crucial component of your post-workout nutrition. Make sure to include 20-25 grams of whey protein into your post-workout meal. Like we said Whey protein can provide the amino acids needed to repair the damage done to your muscles during your workouts.

After your initial dose of protein, eat 20g of protein every three hours or so in order to increase recovery of muscle. Research has proven that exercising stimulates muscle building up to 48 hours after exercise.

Why should you be concerned about building muscle if you’re looking to lose weight?

The reason is straightforward, as more muscles you have and the greater number of calories you’ll burn through the day. A swell of muscle will increase the rate of metabolic rest.

Another suggestion is to eat 20g of protein prior to the bed. Without protein, your body is likely to go into a catabolic state over the course of the night. In this state, your body basically cannibalizes your muscles, thereby destroying the hard work you did earlier during the day!

2. Essential Amino Acids

Get at least 10g of amino acids essential in your protein intake. Check the label on the protein powder you are using to know the amount of EAA’s that it contains. Of the 10g, at least 4g should be the particular EAA, Leucine. Leucine is the key ingredient within the body, where protein synthesis happens. In this way Leucine can aid in the improvement of overall muscle growth.

3. Carbs… maybe!

Are you trying to lose pounds or gain muscles?

The answer to that question will determine whether you need carbs when you consume your protein.

If you’re looking to shed weight, cut down on or eliminate carbs in your post workout meals. Many people will inform you that you must consume the protein and carbs to spike insulin that helps in transporting nutrients to your muscles.

Whey protein is known to trigger a significant insulin response by itself and make carbohydrates an unavoidable element of a post-workout meal. Remember that other kinds of protein like soy and casein are not able to trigger the same insulin response.

If your aim is to increase muscle mass You may want to include some easily digestible carbs into your post workout dinner. You may find this amusing However, here’s two good carbohydrate options for your post workout meal.

Haribo Gummy Bears or Pixy Stix!

Both of them contain high levels of carbohydrate dextrose. It is a carbohydrate that is quickly digested which increases insulin response. They can help replenish glycogen stores in the muscles that have been diminished during training.

If you are an endurance athlete , or have recently completed a significant volume of intense training, it is recommended to add a small amount of digestible carbohydrates to your post workout nutrition regardless of what your exercise goals are.

4. Avoid Caffeine.

Caffeine can be found to raise your level of cortisol.

What is the reason you are concerned over cortisol levels?

Cortisol is known as the stress hormone as cortisol levels increase when you are in a stressful state. Cortisol reduces your recovery, and actually increases the body to store fat! It is essential to eliminate cortisol from your body as soon as possible. One effective method to accomplish that is to take 2g-10g of vitamin C following a workout.

Leave a Comment