Trying to lose weight then it’s important to start with the right base which is nutrition as weight loss and health both depend on it. Proper nutrition will not only help you to lose weight, but it will keep your weight at a healthy level even after losing weight.
Weight loss doesn’t mean just to lose, but it is important to maintain after losing it. Without right track, there will be a continuous struggle for losing weight, as you gain it again.
A right nutrition is the key to the solution for the problem as proper usage of nutrient plays a crucial role in weight loss and weight management.
In weight loss, there are many misconceptions about nutrients as some are said to be the reason for weight gain, and some will help to lose weight. But the fact differs greatly from the saying. Every nutrient from unprocessed foods are always helping and will contribute to stay lean and healthy. But the real problem behind is the excess intake of certain nutrients.
Each nutrient has a particular role, and their requirements depend on various factors. Let’s explore the role of each nutrient that will help you in weight loss, weight management and boost health.
Nutrition For Weight Loss
Protein The Building Block Of Life
Low in calorie, more filling, best hunger management and many roles that make it highly preferred for weight loss. It helps to control the hunger which makes it simple to control unwanted craving; thus there is no chance to miss it.
Tip of warning: Protein rich food should be preferred but not all protein rich food are healthy. Protein containing food is healthy, but that doesn’t mean you should eat every protein rich food without any second thought. Red meat contains protein making it a reason for many to devour it, but it even contains a high amount of saturated fat making it not the best option for protein intake. Fish are a great source of protein along with a great source of healthy fat Omega 3; fish is a great source to meet Omega 3 needs making it excellent food choice.
Carbohydrate The Source Of Energy
Another nutrient helpful in weight loss is carbohydrate. But it is the most underestimated nutrient, which is creating a negative awareness. Carbohydrate is the best source of energy responsible for supplying energy and keeping up the metabolism. A healthy metabolic activity means a healthy weight management, and it even improves health. If carbohydrate is such an essential nutrient, then what are rumors about.
If you are considering carbohydrate, you need to choose healthy carbohydrate. Carbohydrate is vastly available in the form of healthy and even in the unhealthiest form. The carbohydrate you get from unprocessed foods are healthy, but the processed foods contain carbohydrate are unhealthy. The difference is just the food source and manipulation of carbohydrate.
Carbohydrate is not unhealthy but processing it and removing other healthy nutrients that make it complete, makes it unhealthy. One form of carbohydrate, fiber is essential for slowing the digestion of carbohydrate which keeps you full for long, managing hunger and craving. But the processed foods lack the goodness of fiber and other nutrients.
Don’t consider carbohydrate as bad for your weight loss goal, instead make a healthy choice.
Fat For Good Health
One thing that always comes in mind that fat is making fat, so it’s not good for weight loss. But the assumption is similar like the carbohydrate. There are three types of fat: dietary the good one, non-dietary acceptable in limited amount and the man-made not recommended as there is no healthy limit.
If you are eating healthy food, then you will get dietary fat responsible for regulating many functions of the body. It also adds taste to food and even slows the digestion process similar to fiber and protein, maintaining the satiety adding a bonus to weight loss effort.
You will even get a small amount of saturated fat, which won’t harm until you eat in excess the food containing saturated fat, like red meat, egg yolk, pork, cheese, etc.
While the last one known as man-made fat (Trans fat) is the worst fat that can’t be included in a healthy diet. Trans fat are hydrogenated to increase the stability and self-life of foods which are processed and packed for long. A body doesn’t know how to use these type of fat, so it is stores directly causing major health problem due to overdependence on such foods.
Vitamin And Minerals The Catalyst For Every Reaction
The last but also the best thing you can give yourself and your body is a healthy dose of Vitamin and Minerals. Like other nutrients, you don’t need a large amount but don’t undervalue the importance on its less dose of requirement, as it’s equally important as other nutrients. Developing healthy bone, boosting immunity, protecting from degenerative diseases, improving metabolic activity, improving mental health and many other roles are played by vitamin and minerals.
For weight loss and health, it is important to keep the body functioning properly, and rest will be automated, you need to feed it right.
Eating Plan For Weight Loss
Eating plan, eating habit or a diet; you can name it whatever you want. But for a weight loss, it’s important to understand the fundamental law of eating responsible for nourishing and managing vital function and weight loss rate.
Law of Eating,
1) Eat Frequently Every Short Interval (2/3)
The body works continuously to keep the metabolic activity which is responsible for continuous development without any break. But for constant and smooth process body need enough nourishment from food. How the body works, is the most complicated thing to understand but it makes simple for us, just listen to signal and feed it at the right time.
When you eat food, the body produces the hormone to signal that you are full and provided it with enough food. These food take 2-3 hours of digestion depending on your activity level. As the reserve of food starts to deplete body produces hormones to signal to eat food again. The signal you get is hunger, as it a way your body talk to you, so you shouldn’t ignore its call. When you listen to your body then you won’t have to face such situation in your lifetime, just the condition is to eat healthy food. (Processed food break down quickly and rich in calorie compared to healthy food.) Eat frequently every 2-3 hour, and you won’t ever have to stress about weight loss.
2) Eating Frequently, Doesn’t Mean You Will Eat More
Eating more will results weight gain! It is the most used statement for cutting the calorie intake for weight loss. But for a weight loss, it is important to listen to your body’s call, or it will go crazy, and even it will make you.
The important role of eating frequently is to listen body’s need instead of forcing our routine or unwanted things which are damaging the metabolic activity.
For a faster weight loss it’s recommended to eat healthy, but if you don’t feed those right food when you get the first signal from the body, it will soon go into starvation later promoting craving and slowdown in metabolic activity. When you eat healthy on right time, then you will be guided to eat only the required, cutting the risk of overeating. If you eat frequently, there is no chance you will eat than required, depending on the healthy and combination of food. As mentioned earlier, protein and fiber slowdown the digestion providing a continuous supply of energy. When there is a slow but continuous release of energy, you won’t have crave to eat more.
3) Cutting Any Meal Doesn’t Mean You Will Cut Your Calorie Intake
Cutting your meal is the most current strategy worldwide to reduce the calorie intake. But not all calorie or nutrient are equal, makes it necessary to remove the misconception responsible for making many weight loss program hard and even failure.
As mentioned, you need to balance your body’s call to have a better and faster result, it is the most important task. When you skip any of meal just to cut calorie, the chance of excess calorie consumption during other parts of the day. Breakfast is usually skipped to prevent calorie intake, but as you go throughout the day body lack energy to keep on the process. Body signal hunger to remind you to eat something, but when you ignore for long, it leads to craving. Craving push to a maximum level which will make you unstable mentally and you will find yourself looking for food that provides a quick burst of energy. When you are under craving, you are not in right position to make right food choice and also quantity.
Never skip meal, just make the right food choice. Eating doesn’t mean you will only gain weight, but to lose weight you need to eat.
The basic principle of healthy eating is to eat right on time and never starve yourself. If you follow this basic step, then weight loss process won’t look stressful and complicated.
Let’s explore a daily routine you can adopt. This routine will guide you to design an eating plan for yourself as per your regular schedule. Make a plan according to your routine so it can fit in it, but the basic will be same.
Whole Day Eating Guide For Weight Loss
1. Early Morning
Routine: A glass of lukewarm water with lemon
To keep your day good, you need to start with a healthy routine. If you want to kickstart your body function, metabolism and better detoxification then you need to start with drinking water. Water will hydrate body so that it can kickstart the process and lemon will be a great addition to it. This routine won’t look much useful in weight loss, but it can cut many of health problem by improving detoxification process. Don’t miss it from your routine, drink a glass of lukewarm water with lemon. But if you lack time, then just drink a glass of water, it will do good instead of skipping it. You can also eat fruit after drinking water, and it’s a great way to replenish energy.
If you workout in the morning, then you can start with a banana or any fruit as a pre-workout for getting energy for the workout.
Breakfast is the most important part of your diet, and you should never miss it. Missing your breakfast is one the worst habit which can ruin your complete weight loss effort. Missing breakfast creates an imbalance in your energy level which causes an imbalance in hormone which controls your hunger and satiety level. Lack of energy create a sense of starvation, so body push hunger hormones to make you eat, but neglecting it can lead to craving. So you may cut your calorie intake by skipping breakfast, but you run in risk of eating more in next meal.
You may be in a hurry, but there is no choice for you to miss it. You can eat breakfast that is easy to prepare like oatmeal or egg with brown bread. There are many healthy and fast recipes to enjoy your breakfast.
Start eating a balanced breakfast that provides you protein, fiber, carbs, and fat. By eating a balanced diet, you will get enough calorie for the required function, preventing weight gain which will help in weight loss.
3. Mid-morning Snacks
A banana or handful of grapes or a handful of nuts …
After breakfast, you would like to munch on something. You should make a healthy choice by adding fruits, or nuts as a part of healthy snacking. You will get a quick boost of energy, cutting the dependency on processed foods.
The heaviest diet of the day that will be responsible for raising the energy level till the evening. You should add a healthy dose of cereals, veggies, grain and other foods in your lunch. You can eat a good amount of food if you are active in the afternoon so that you can get required energy. It’s not compulsory to overeat it, just eat the right and balanced lunch.
5. Evening Snack
Sandwich (Brown bread with added veggies)
With a healthy lunch, you will stay energetic till evening, but you get slight hunger signal in the evening. If you don’t feel like eating, it’s good but have a healthy habit and eat something in the evening. You should listen to your body and eat healthy. If you are going for a sandwich, then go with added veggies but cut the cheese from it. It will crave your hunger and prevent from eating unwanted calories.
The last meal of the of the day is your dinner. Like breakfast or other meal, you need to eat a balanced meal. Dinner with salad is the best combination to end the day. Don’t skip carb from your dinner; you need along with protein, fiber, and fat.
The list of the plan is to give the right idea for planning your eating routine. Don’t be in a hurry, first look at your daily routine and make the plan that you can follow. You can eat varieties of food, so search list of good combination of foods to enjoy for breakfast, lunch or dinner. A healthy and better combination will nourish your body with nutrients and provide rich taste to your taste buds cutting the need for processed foods.
Now you are done with planning your eating routine; next step is to plan and get the maximum benefit from fitness and other routines.
Weight Loss is the result of effort the way you combine nutrition and fitness routine. Nutrition is the most important area that you need to focus first, but fitness can’t be ignored. Let explore why fitness routine is equally important and how you can add it to your daily routine with an ease.
Why Include Fitness Routine For Weight Loss?
As said earlier, fitness is equally important for maintaining a healthy lifestyle. But there are many questions about its importance for the weight loss. Many people don’t consider it important as it’s said that nutrition holds 80 percent result while fitness routine holds only 20 percent of the result, during the effort to lose weight.
Don’t go over with the stats or the number as it’s not the whole truth. Your body considers both equally important, and this fact can’t be ignored, just by going with any number of a statistic. Looking for an energetic life that gives you the freedom to enjoy your life at you own term then you need energy (nutrition) and strength (physical fitness).
1. Help to Burn Calorie
Physical activity that you do in daily life along with fitness routine both contribute burning more calories to support the energy supply that body demands. With the increase in physical activity the demand for energy increase which increases calorie consumption to meet the body need.
If you are looking to lose weight, then you need to burn out excess calorie so that it’s not stored as fat leading to failure or slowdown of weight loss, depending on the daily calorie intake. By cutting the need to store excess calorie as fat, you get a faster result.
2. Lose Fat But Will Help Gain Muscle
High intense exercise, weight lifting or aerobic exercise demand a heavy supply of energy. To keep the energy level high, body feels the need to dig down the reserve of energy; it’s the fat that is stored to provide energy when required. By involving in the fitness routine, your body starts to burn fat.
But the benefit is not limited to fat burn; it is also responsible for helping you gain a lean muscle to get a lean and toned body. The real motto of weight loss is always considered to get great look and feel, which is achieved by losing the fat and building the lean muscle.
Another benefit that you need to consider while building a lean body is it improves metabolic activity, which helps you burn little more calorie compared to fat. Calorie burn will not be quite high, but it’s great to burn calorie and even improve body functions.
3. Keep You Happy And Motivated
Mental health is ignored while trying to lose weight, causing a problem. Whatever decision or actions you take in daily life, have a positive or negative impact on your mental health. If you are disturbed mentally, it will increase stress level, which will push to depression if not checked. Stress is not good for your health and your weight loss as it can lead to unhealthy eating habit and loss of motivation which will ruin your complete effort in no time.
Physical activity is the best way to tackle such situation as it leads to endorphin rush which helps to regulate mood and cut down the stress. As you start feeling the sense of happiness, you will stay motivated to continue your fitness journey. You will start making smarter and healthier choice, improving your health and boosting weight loss.
4. Other Benefits
Physical activity has many other benefits rather than just weight loss. It will help you build the strength that will improve your energy level. It also cut the risk of heart attack, diabetes, and other health problem that arises due to low physical activity. It will also boost your sexual life.
How To Start With Fitness Routine?
Getting started with a fitness routine is a great decision that you have made, and it will prove to be the best decision in life. It will completely change how you feel and even your look. You will start making the best change in your personal life, your energy and motivation will surge day by day.
As you decide to start with the fitness routine, you need to follow few of the tips:
1. Start Slowly But Make Consistent Progress
If you weren’t active for a long time or past few weeks, then it is important to start preparing your body. Your body needs time to adapt physical activity which creates stress at the beginning. You need to start nourishing with the best food and starting building stronger muscles before jumping into intense exercise.
Set a target to complete 10 reps of 3 sets push-ups and squat. You should start as a beginner and slowly increase the intensity or weight as your strength improves. Start with less weight and reps at the beginning, and your body becomes stronger each week. If you were able to 10 push in a row in the first week, then do it 11 for the next week. As you start making small changes in your fitness routine, you will see an incredible result.
If you are planning to include running in your routine, then you don’t need to jump over and start very intense. You can start slowly with brisk walking and later jogging, your body will get enough time to build the required strength and endurance.
2. Short Time Is The Fitness Sweet Spot
Did you got thought in mind that to lose weight you need to dedicate hours in the gym?
For a weight loss, you don’t need to torture yourself for hours. 4-5 day per week for 40-60 minutes is enough for a start and it is well sufficient to get the maximum benefit. Don’t over-train just to get a faster result. Training hard will cause damage to muscle tissue, which you need to recover faster to build stronger muscle. Weight loss is about losing fat not weight which comprises fat and muscle. You need to retain your hard gained muscle mass while losing the fat. By losing fat mass and keeping the muscle mass, you get the maximum benefit from your fitness routine.
3. You don’t just need to depend on Gym
Fitness is not just about working hard in the gym while staying inactive the whole day. A healthy lifestyle is about making a smarter choice to increase the success rate. To increase your physical activity, you need to be proactive throughout the day.
You should choose the best step instead of easy one. If you want to go 3-4 block ahead, then don’t take a cab. 5-10 minutes walk will increase physical activity and burn few calorie. Instead of taking lift take stair if you want to go 2-3 floor up. Like this, you can make a small effort to stay active throughout the day. By taking small steps the whole day, you will burn hundreds of calorie before stepping into the gym.
4. Don’t be Over-dependent On Gym
It is the most common problem with the busy lifestyle. It is tough to make time few days, which prevents many from starting or skipping a fitness routine. It is the reason why many people don’t even start a fitness routine.
But to add fitness routine, you don’t need to go to the gym daily, or even you don’t need to. Body weight exercise and pair of dumbbells will do the best. If you lack time and not able to go to the gym, do few minutes exercise at home.
Sleep For Weight Loss and Better Health
The last thing on the list is your sleeping habit that will help you in losing weight. If you sleep least for 7-8 hours continuous then you will stress-free throughout the day. You will be energetic during the start of the day. You will start making right food choice from the start of the day which is helpful during the rest of the day.
A healthy sleep is required to boost the recovery. Better recovery will keep assured that body is recovered and build stronger than the last day. When on or not on a fitness routine, you need good sleep to stay fit and healthy?
There are many debates on how much hours to sleep. Still, it’s tough to find the right time, but it usually considered 7-8 hour. But you should understand the key rule of a bad or great sleep, the freshness and energetic while you wake up. If you wake-up naturally and feeling energetic, then it’s a sign that you had a great sleep. It is usually due to deep sleep boost the recovery, so you feel refreshed. But the lack of sleep or bad quality of sleep cuts the recovery time, and you feel the worst the next day.
Sleep is equally important for weight loss and health. Never neglect your sleeping habit as it can act negatively on your mood and physically if you don’t sleep properly. Have a great sleep, and you will feel the difference from the first day.
Vegan Guide For Weight Loss
Non-vegetarian people always have an abundant choice of food to get their protein need. But the vegetarian people find it difficult to meet their protein need. But even vegetarian people can meet their protein intake if they start eating a healthy combination of foods. It’s not that only non-vegetarian food only contains good protein, but vegetarian foods are also an excellent source of protein.
Also when considered for complete protein, there are great varieties of grains, cereals, dairy products to get a complete protein. If you start making a right combination of cereals and pulses, then you will meet major of your protein intake. While dairy products like milk, yogurt, and other are products are an excellent source of protein and other nutrients.
Don’t overlook vegetarian foods as incomplete food; they are equally good. You just need to find the best combinations to eat daily.
For weight loss, weight management or to stay healthy you need to follow the same routine. Just the food intake will differ very slightly that your body will guide you if you eat a balanced diet at the right time. Never stay hungry as it can boost the craving. Just eat healthy food when you feel hunger as it is a sign that your body needs energy and you shouldn’t neglect its signal.
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