Today, I will share with you three nutritional tips for you to lose weight without dieting. I mean I do not believe in diet because they only work usually for a period of time.
When you are going on a diet, what tend to happen that if you are going on a liquid diet, you will lose weight. What you lose is not fat; all you lose is just water. Will you maintain liquid diet for the rest of your life? The answer is no and it is not good for you as well. So today, I will be speaking about ways to eat right. Everybody knows how to eat healthy. When we talk about healthy eating, the first that come to our mind is eating lean meat, having lots of salad; making sure your plate is full of green salad, lean protein.
But what about eating right? Because eating right is the key to lose weight. And three tips I would like you to follow in order to lose weight without dieting are meal intervals, nutrient ratios per meal, and calories per meal. The key to remember is that we want our blood sugar level to be stabilized. When our blood sugar stabilizes, our body will start breaking down fat and start burning fat and we will be craving for sugary food at the same time.
Tip number 1 is meal intervals.
Always remember that the first meal which is breakfast should be consumed first hour of your waking-up. Breakfast means â€œBreakâ€ & â€œFastâ€. So it should be consumed within first hour of your waking-up. What happen next is you should continue eating every 3 -4 hours. You need to eat frequently, so every 3 -4 hour you should have something to eat. So there should be 5 â€“ 6 meals a day. What you want to be doing is to eat small portion but frequently to stabilize your blood sugar level and the last meal of the day should be consumed 1 hour before bedtime. So make sure it is 1 hour before bedtime and it contains protein and fat, not carbohydrates. The key to remember is if you are very hungry at meal time that means you wait too long to eat.
If you donâ€™t feel hungry at meal time that means you consume too much in the previous meal. You should always feel right to eat after 3 â€“ 4 hours. So remember to eat every 3 -4 hours. If you are not feeling hungry after 4 hours, you halve the meal that you are supposed to eat. The key is you need to eat every 3 -4 hours to stabilize you blood sugar level. Also important point to remember is that meal and snack are the same. So basically, as long as you eat 3 -4 hours and eating in the right portion, it doesnâ€™t matter when you eat what meal.
The second point is nutrient rations per meal.
Every meal you should be consuming protein, carbs and fat. Protein frequently is lean meat, fish, tofu, eggs whereas carbohydrates equal not just rice, not just bread, also all your vegetables. I know you are dieting on cutting of carbs. When you eat too little carbs, what happen to your body start storing fat and your body stops burning fat and we donâ€™t want that. But at the same time, you eat too much carbs, you store too much fat at the same time and also reduce your energy level. The key is to remember to eat the right nutrient ratios per meal.
So what are the right nutrient ratios per meal? Protein and carbs should be eaten at the same ratios. So letâ€™s put protein, carbs and fat at 100%. Fat should be consumed about 20% and that should be a teaspoon of olive oil, a teaspoon of butter whereas protein and carbs should be about 40%, or you can have more protein, 45% and 35% of carbs. By balancing out your nutrient ratios, your body is getting essential nutrient that your body need therefore, you maximize fat burning.
The third point is calories per meal.
So even eating frequently, you should not consume a lot of calories per meal. For women, I suggest you should have 250 -350 calories per meal whereas for men you can consume about 400 â€“ 450 calories per meal. The amount of calories also depends on your activity level. If you are a very active person whether being a male or female that mean you should consume more calories. But if you do a lot of office work, and you do not move much at all. Try to stick to the guideline of 250 â€“ 350 calories for women and 400 â€“ 450 calories for men per meal so that includes your protein, your carbs and your fats.
Too many calories consumed at a meal include fat storage and reduce your appetite on the next meal and too little calories consumed in a meal drop the blood sugar level. Therefore you start craving for sugary stuffs and whenever you see something that is sweet, you will grab it and eat it without even thinking. So how do you know consume the right calories. The key is to remember that you should feel satisfied after each meal. So if you feel too full after a meal, that telling you are eating too much. If you feel hungry after an hour that telling me you are eating too little.
There are 3 main points to remember and practice in order to lose weight without dieting. If you can corporate these into your lifestyle, you not only lose weight but also maintain your weight for the rest of your life. So nutrition should be part of your lifestyle and you should have fun and enjoy it. Three tips to remember: meal intervals, nutrient ratios per meal, and calories per meal.Â If there is anything you feel unclear, you want more elaboration on, please leave a comment and I will try to answer them.