The Top 7 Nutrition Tips
Some of these physiological responses include: a reduced production and output of thyroid hormones (this slows metabolism), increased output of cortisol (this breaks down lean tissue which leads to further metabolism reductions), increased production and activity of fat-storing enzymes (which means that the food that is eaten is likely to be stored as body fat), and increased appetite (which results in more food being eaten and more fat being stored).
Another consequence of trying to lose weight fast is sustainability. The fast crash diets, due to their restrictive nature, are impossible to stick to long term.
Plus, some of the diets offer foods that the person rarely eats which also makes compliance difficult. The results achieved by following these diets is short term and they eventually lead to weight re-gain.
Here are the healthy eating tips for losing weight fast! By using these tips not only will you be able to lose weight and keep it off but you'll be able to do it without starving yourself, counting calories or having to eat foods you don't enjoy. These nutrition tips for losing weight fast are effective because they use the fundamental laws physiological laws that govern the human body. Once you understand and apply these laws, you get results! It's as simple as that!
In order to lose weight many people skip meals or severely restrict their food intake. Whilst a mild reduction of calorie (energy) intake is advisable, skipping meals or following a 'starvation diet' is definitely not!
Even though it may seem ironic, having many small meals throughout the day will actually assist your weight-loss efforts. Small, frequent meals keep your metabolism elevated, helps maintain your muscle mass, reduces your appetite, promotes fat burning in your body and reduces insulin secretion by the pancreas compared to having fewer larger meals.
It is definitely worthwhile having 5 or 6 small meals a day if you're serious about losing weight fast.
Not only are portion sizes and meal frequency important but so is what you eat! In fact, research now suggests that the composition of your meals has more importance than how many calories are contained in your meals! Therefore, it may be possible to actually consume slightly more calories than your body requires each day and still lose weight!
It appears that consuming slightly more protein, slightly less carbs and a small amount of fat in your meals will help to change your body composition to one with more lean tissue and less body fat. This is one of the most powerful nutrition tips for losing weight fast!
For example, having a portion of high protein foods with every meal and selecting carbohydrates from more natural sources like, fruit and vegetables, your body composition will automatically change, no matter whether you exercise regularly or not!
The high-density carbohydrate sources include the following foods: bread, pasta, rice and cereals. They are generally refined, grain-based carbohydrate sources. Since they are refined and concentrated sources of carbohydrates, they tend to (but not always) induce an insulin spike in the body by causing a rise in your blood sugar level.
Insulin promotes fat storage in the body as well the conversion of carbohydrates into fat. Insulin also inhibits the mobilisation and utilisation (fat burning) of fat in the body. If you want to burn maximum amounts of body fat you should endeavour to keep insulin levels in your body as low as possible.
By emphasising more medium and low-density carbohydrate sources in your diet, you can reduce your overall carbohydrate and calorie intake, making it easier to keep insulin low and therefore, access and burn fat as a fuel source. Plus, fruits and vegetables are loaded with health-promoting nutrients so emphasising them over the refine carbohydrate sources will certainly not compromise your nutrient intake.
The '2 fruits and 5 vegetables a day' recommendation is a good guideline to follow. Again, this makes losing weight fast without starving or skipping meals much easier.
Our body is designed to eat food. However, eating 5 or 6 small meals a day is often difficult, especially when we're so busy during the day. As a result, it may be worthwhile having the occasional protein shake as an in-between meal snack. Protein shakes make it easy to have small, frequent meals, provide a good amount of protein because they're one of the high protein foods and also make it easy to control your carbohydrate, fat and overall calorie intake.
If you choose to use protein shakes / meal replacement shakes as an option for your mid-morning and/ or your mid-afternoon meals occasionally then it is imperative that you're selective about the type you choose to have. There are so many on the market that are loaded with sugar, high glycaemic index carbs and poor quality protein.
Here's how to select the best protein powder for you.
Eating whole foods in most of your meals along with the occasional protein shake are valuable nutrition tips for losing weight fast!
Keeping your body well hydrated is essential for optimising body functions as well as assisting your fat-burning and weight-loss efforts.
Making sure you drink enough water every day is one of the easiest tips for losing weight. Since it is something we all do every day, all we need to do is simply make a concerted effort to make sure we drink enough! This may require a little bit of planning and preparation.
By taking a water bottle to work with you each day, sipping it throughout the day and then re-filling it when required, you will easily be able to consume an adequate amount of water every day.
It is also important to drink filtered water as often as possible. Tap water is full of impurities and if you consume significant amounts of it, you body will need to be constantly ridding itself of these impurities and this will put additional stress on the liver and kidneys.
If you would like to discover all the weight-loss benefits of drinking water, read my article titled, Fat Loss By Drinking Water.
Meal preparation is the 'Fat Loss Secret'. It is simply amazing how quickly you can get results when you make the effort to prepare your meals consistently and ensure all the meals conform to the correct nutritional principles.
If you think for a moment about how many meals you eat each week that you haven't prepared yourself, you will probably be quite astounded. These meals may include dining at a friend's house, eating out at a restaurant, getting take away or simply de-frosting a frozen dinner in the microwave or oven.
If you want to know the very best tips for losing weight fast then this is certainly one of them even though it does require some effort and preparation on your part. Nevertheless, if you consciously make an effort to prepare all of your meals during the week except for perhaps 2 or 3, and all the meals you prepare conform to all the Quick Weight Loss Principles, then you can rest assured that you're going to get great results.
Eating 'normal' foods may seem obvious as one of the nutrition tips for losing weight fast, but you would be surprised at how many diets on the market actually make it hard to follow this recommendation.
It is imperative that any nutritional plan you choose to follow should be one that easy to follow, includes foods that you currently eat and enjoy provides the same food that your family eats and provides good nutrition to your body.
This means it will be a long-term, sustainable approach to nutrition and this is absolutely imperative if you want to lose weight and keep it off long term.
Overall, incorporating these healthy eating tips for losing weight fast into your lifestyle you will not only help you get in shape but will also improve your health and boost your energy all at the same time! Also, if you would like to discover dozens of additional weight loss tips for losing weight even faster, get a copy of my e-book, Look Good Feel Great!
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