Nutrition Tips For Reducing Food Cravings
Dieticians and nutrition experts have their own personal tips for losing weight. Here’s a collection of ten simple nutrition tips to lose weight from dieticians and nutrition experts Liquid Vitamin C.
1. Eat Often!
While this may sound contradictory but eating more frequently will aid in losing weight. Actually, you should never skip meals for longer than 3-4 hours. Consume smaller portions more often to reduce hunger. Consume small amounts of high-fiber and protein-rich food all day long. Also, try eating an nutrient-rich snack or fruit in between meals, so that it helps you reduce your intake of food at meals.
2. Eat Whole Foods More
Whole food items take longer to digest, which makes you feel fuller for a longer period of time. Limit your consumption of processed foods that can make you feel hungry again.
3. Never Ever Give Up Your Favorite Foods
Take pleasure in the food you enjoy, but consume small portions. If you can limit your consumption, you are able to indulge in whatever you want and still remain slim. In a way you could eat your cake and eat it as well!
4. No Late-Night Eating Please
Your body requires time to digest the food you have eaten before going to bed. In the evening, eating late doesn’t give your body to complete its job. The closer you get to time to go to bed, the less you’ll need to eat. A heavy meal, and going straight to bed could be disastrous for your weight loss efforts.
5. Check Your Weight Often
It is easier to stay on the right track if you had a accurate idea of what you weigh. Make weight measurements regularly and adjust your diet accordingly.
6. Fill It With Fruits
If a small portion of dessert appears terribly small, you can add more fruits to increase the quantity. It is possible to have half a cup of ice cream and the entire cup of fruit instead of filling the entire amount by consuming ice cream on its own. This can help you reduce between 200 and 300 calories.
7. Exercise for The Right Reasons
Don’t exercise in order to make you feel hungry, so you’ll consume more food. The majority of people consume all the calories they’ve burned during their workout. Take a small amount of protein and carbs prior to or following your workout to ensure that you don’t eat too much during meals. Make sure you drink enough water.
8. Rest Well
If you are able to sleep through the night, the desire to eat more is less. You should sleep for minimum 8 hours per day. This leaves you with fewer hours to eating during a 24-hour period.
9. Shrink Your Portion
Change to 9-inch plates so that you can eat smaller portions at every meal. Make use of smaller cups whenever you can. Reduce the size of your portions is the key to reducing the amount of food you consume, and losing weight.
10. Be Realistic
Keep in mind that 3500 calories correspond only one pound of fat. It is essential to reduce the calories you consume to lose the one pounds. Therefore, try to lose about a couple of pounds per week, to ensure that you remain consistent for an extended period of time.
The post-workout diet could be the cause of your problem..
Following a hard exercise, your body goes into an involuntary catabolic state. In this state, the glycogen in your muscles is depleted and cortisol levels rise. This causes the body to degrade the muscle tissue.
To counteract this and encourage anabolic hormones it is essential to supply your body with proper nutrients. A post-workout meal rich in digestible protein that is quickly digestible and carbohydrates will provide the amino acids required to repair muscles and boost the level of insulin which aids in transporting the nutrients to your muscles.
Here are four tips for nutrition to help you reach the fitness targets you have set.
1. Protein is vital.
Particularly, whey protein.
Whey protein that is of high-quality is an essential part of the post-workout nutrition. Be sure to include 20-25 grams of protein from whey in your post-workout meal. As we mentioned earlier Whey protein can provide the amino acids required to repair the injury to your muscles during your exercise routine.
After you have taken your first intake of protein, consume 20g of protein every three hours or so in order to increase the repair of your muscles. Studies have shown that exercise increases muscle growth for up to 48 hours following exercising.
What is the reason to be concerned about building muscle , if you are looking to lose weight?
The reason is straightforward, as more muscles you possess the more calories you’ll burn every day. Muscle growth increases the metabolic rate at rest.
Another suggestion is to eat 20g of protein prior to going to sleep. If you don’t have enough proteins, the body is likely to go into a catabolic state over the course of the night. In this state the body basically eats your muscles, thereby destroying the hard work you did earlier during the day!
2. Essential Amino Acids
Get at least 10 grams in essential amino acids in your protein dosage. Check the label on the protein powder you are using to find out the amount of EAA’s it has. From that 10g minimum, 4g must be the most specific EAA, Leucine. Leucine is the key ingredient within the body, where protein synthesis takes place. Through this pathway Leucine aids in better overall development of muscles.
3. Carbs… maybe!
Are you looking to shed pounds or gain muscles?
The answer to this question will determine whether you require carbs in your protein.
If you’re trying to shed weight, reduce or eliminate carbohydrates in your post-workout meal. Many people will say that you require the protein and carbs to increase insulin levels which aids in transporting nutrients to the muscles.
However, whey protein has been proven to trigger a significant insulin response by itself which makes carbohydrates an acceptable component of a post-workout meal. Be aware that other protein types such as soy and casein don’t trigger the same response to insulin.
If your aim is to increase muscle mass and build muscle, you might want to include some easily digestible carbs to your post-workout food. You may find this humorous however, here are two good carbohydrate options to eat after your workout meal.
Haribo Gummy Bears or Pixy Stix!
Both of these items contain high levels of carbohydrate dextrose. It is a fast-digesting carbohydrate which can increase the insulin responses. They will aid in restoring glycogen in the muscle that has been depleted in training.
If you’re an endurance athlete or have recently completed a significant amount of intense training it is recommended to include a certain amount of easily digestible carbohydrates into your post-workout nutrition, regardless of what your workout objective is.
4. Avoid Caffeine.
Caffeine is shown to increase level of cortisol.
What is the reason you are concerned regarding cortisol levels?
Cortisol is known as the stress hormone due to cortisol levels rise when you’re in a stressful state. Cortisol hinders recovery and may even increase the body to store fat! It is essential to eliminate cortisol out of your body as quickly as you can. One effective method to accomplish this is to consume 2g-10g of vitamin C after exercising.
Dieticians and nutrition experts have their own personal tips for losing weight. Here’s a collection of ten simple nutrition tips to lose weight from dieticians and nutrition experts Liquid Vitamin C. 1. Eat Often! While this may sound contradictory but eating more frequently will aid in losing weight. Actually, you should never skip meals for…