January 17, 2017
Weight Loss Nutrition: Foolproof Dieting Tricks
According to the IDEA Health and Fitness Association, at any given time, up to 24% of men and 40% of women are trying to lose weight.
However, even though so many people are always trying to lose weight, few seem to actually be successful at losing weight and even fewer people keep the weight off.
Too often, individuals will increase their physical activity but fail to significantly change their diet and nutrition.
Millions struggling to lose weight can follow proven weight loss nutrition tips to see greater success.
Don’t Let Yourself Go Hungry
One of the common mistakes dieters make is to go for hours without eating anything. While keeping your calorie count low is definitely one of the most important aspects of proper weight loss nutrition, you should never attempt to reduce your intake by simply not eating.
This is because if you go too long without food, it can actually make it harder to lose weight because of the effect it has on your body’s blood sugar levels.
You see, your body converts the food you eat into blood sugar, or glucose, which your system uses for energy throughout the day. Your pancreas produces and releases insulin, which is a hormone responsible for carrying glucose into your cells to be used for energy.
However, when you go too long without eating, your body begins to think it needs to go into a more defensive mode and begins storing glucose on your body as fat rather than convert it into energy, making you gain weight.
You should thus avoid going for more than three hours without food and do so by eating several small meals throughout the day rather than three large meals, making sure to include sources of fiber, protein, and fruits and/or vegetables.
This was proven to be an effective way to maintain a healthy weight in a 1998 study conducted at Tufts University, in which subjects who ate small, more frequent meals lost weight while the group who ate large meals did not.
Get Your Rest
As we’ve established, one of the most important parts of proper weight loss nutrition is keeping your calorie intake low, but sometimes persistent cravings and a hearty appetite get in the way of your dieting goals.
Fortunately, there is an easy and foolproof way to keep your appetite in check: make sure to get at least seven or eight hours of sleep each night.
Sleep affects your appetite because of two hormones: ghrelin and leptin. Ghrelin is responsible for making you feel hungry in order to help you get the calories and nutrients you need to keep your body running correctly, and leptin’s job is to tell your body when you are full and have eaten enough.
When you are fully rested, ghrelin and leptin keep each other neatly in check. However, when you don’t get enough sleep, these hormones become off-balanced: your ghrelin levels increase, making you feel constantly hungry, and your leptin levels decrease, making it practically impossible for you to feel full.
In a study conducted at Stanford University in 2004, researchers proved this by observing approximately 1,000 subjects’ sleeping habits, ghrelin and leptin levels, and weights.
At the end of the study, the researchers discovered that the subjects who had slept fewer than eight hours a night had higher ghrelin levels, lower leptin levels, and higher percentages of body fat than the participants who regularly slept for eight hours every night.
If you want real success with your diet, you should therefore set a goal to get eight hours of solid sleep each night.
Get Enough Protein
Those participating in a study published in the American Journal of Clinical Nutrition said the benefits of increasing protein to 30% of total calories included greater satisfaction, less hunger and weight loss.
Other studies show increased protein enhances weight loss, fat loss and improved blood fat levels.
Researchers suggest the higher amount of protein in the diet lead to fewer appetite-inducing hormones reaching the brain to signal hunger. Additionally, the added protein combined with regular exercise can increase muscle mass to help reduce the muscle mass you lose and increase the fat you burn. High-protein diets became extremely popular during the late 90s because of the results, but protein should be consumed in moderation with a balanced diet.
Your Dream Body is Within Your Grasp
If you follow these tips and turn your unhealthy tendencies into the ideal weight loss nutrition habits, you will finally be able to reach your dieting goals and your target weight!
However, sometimes it may seem like you need some extra help–whether it’s right at the beginning of your diet or in the middle while you’re trying to get over a frustrating plateau.
If this sounds familiar, you should consider adding a diet pill to your routine, since the right product can really help you burn more fat and increase your metabolism. Slimvox is an advanced diet pill for women designed to help you improve your overall effort to lose weight. The key ingredients can help aid your weight loss nutrition by aiding with craving and appetite control.
Also, if you have any weight loss nutrition tips, we would love for you to comment below and share your best tips for eating a healthier, more balanced diet.