Nutrition Tips to Lose Weight
In this article, I’d like to present seventeen nutrition tips to lose weight with minimal effort and no suffering.
Many people think weight loss should feel difficult and arduous. However, you can actually make weight loss much easier by working it into your lifestyle. These tips help you lose weigh the easy way without causing friction in your everyday life.
Without further ado, let’s get to the list of the seventeen best nutrition tips to lose weight.
Eat More Vegetables
Vegetables provide lots of nutrition for very few calories. You can lose weight by simply including a serving of vegetables at each meal. Veggies keep you full and help you keep cravings at bay.
Replace Liquid Calories
Liquid calories can add a pound to your waistline every week but don’t help you stay full at all. To lose weight without even trying, nix those calorie filled beverages.
Give yourself Extra Credit for replacing one Regular soda with one glass of water per day. You should replace all liquid calories with calorie free beverages. Water, diet soda, tea, and coffee are all great choices. Instead of a calorie laden Frappuccino, go for a simple coffee with a splash of skim milk and Splenda.
Eat Healthy Fats
Healthy fats like nuts, seeds and avocados can help you stay full and satisfied and balance your hormones.
Just make sure to eat proper portion sizes so you do not eat too many calories.
Eat More Protein
Protein makes you feel full and satisfied while reducing your calories, and helps improve your body composition and build muscle too. Aim to eat at least 15 to 20 grams of protein at each meal or snack by adding lean meats, Greek yogurt and skim milk to your diet.
Eat Less Takeout
Eating out once in a while can serve as a nice treat. But eating out a couple times per week can really add to your waistline. Try cutting back on eating out to prepare your own meals at home.
You can easily cut calories and put some money back in your wallet too.
Take your Time
Try to take 30 minutes to eat your meals and 15 minutes to eat your snacks. By giving yourself time to eat, you allow yourself to feel when you have had enough to eat. Slowing down can help you recognize when you are full so you can stop eating sooner.
Ditch Restrictive Diets
You may think a 1200 calorie meal plan will help you drop weight fast, but this kind of plan just is not sustainable long term. Instead, aim for a meal plan with 1600 to 2000 calories so you can stick to it. This kind of plan will allow you to make more sustainable weight loss without feeling hungry all the time.
Try Fruit for Dessert
One or two nights per week, substitute fruit in for cakes and cookies. You will cut calories and resist that sugar slump that you often feel after cookies or ice cream.
Don’t Skip Breakfast
Skipping breakfast can set you up for feeling starving and overeating later in the day. Try to eat breakfast daily to help start your day off on the right foot.
Aim for protein and complex carbs. Try two eggs and two slices of toast to get your day off to a good start.
Don’t Do Cheat Days
Cheat days can set you up on a cycle of binging and then restricting again next week. 5000 calorie cheat days can also negate all your weight loss progress from the week.
Instead of following cheat days, you can work some balance into your diet by including one or two treats per day.
On an 1800 calorie diet, you can have 250 calories worth of treats per day to satisfy your cravings and prevent the need for cheat days.
Try a Food Journal
A food journal can help you track your food intake and determine if you eat due to boredom, stress, fatigue or sadness. Keeping a food journal can help you stay consistent so you can shed any unnecessary weight.
Use a Food Scale
A food scale can help you make sure you eat proper portion sizes and do not overeat. Using measuring cups and spoons is less precise than using a food scale.
Set Realistic Goals
Many people have unrealistic goals for weight loss or want to get too lean. However, unrealistic goals can set you up for failure. Or, these goals may require unhealthy levels of restriction and dedication to your diet. Try to set more realistic targets that allow you some wiggle room and a healthy level of balance in your life.
Drink More Water
Sometimes you can misinterpret thirst for hunger. Try to drink eight to ten glasses of water per day so that you can stay hydrated. This tip can help you eat less too.
Don’t Ditch Carbs
Low carb diets can feel difficult to stick to and can cause low blood sugar and low energy. Instead of ditching all the carbs, just try to eat healthier carbs instead of refined processed carbs. Instead of chips, cookies and crackers, try baked potatoes, whole grain rice and quinoa.
Turn off the TV
Eating while you watch TV or multitask can make you less in tune with your hunger and fullness signals. You should try to minimize distractions while eating so you can focus on your meal and your body’s internal cues.
Keep your Hands Busy
Some people take in hundreds of calories while hanging out or watching TV. Take up a craft like knitting or paint your nails instead to keep yourself from mindlessly snacking during other activities.
Final Nutrition Tips to Lose Weight
You can lose weight easily by following some of the tips in this article. If you need more help with nutrition tips for weight loss, consider setting up a nutrition consultation with me. You’ll receive personalized help and nutrition coaching designed to fit into your lifestyle.
