How to lose weight? Tips for eating smart

Losing weight is the objective of many people. And after the holiday season, this is even more true! To achieve this goal, one should combine healthy nutrition habits with sport routine. We are here to guide you with tips on how to get back on track.

“If you want to lose weight, the first step is to reduce your consumption of sugars. ”

Make carbohydrates your friend, not your enemy

Where to start? If you want to lose weight, the first step is to reduce your consumption of sugars.

When you eat sugar in excess, your body will convert this sugar into fat. On the other hand, if you lower your sugar intake, you increase the chances of your body using fat storage. When your body burns fat for fuel instead of carbohydrates, one says that you become fat-adapted. Sugar is the simplest form of carbohydrate.

But according to our Head Coach Carlos Dimas, there is a smart way to incorporate carbohydrates once you become fat-adapted, after few weeks of diet: carbohydrates are a vital source of energy, providing our body with the fuel it needs to complete daily tasks. Then once you become fat-adapted, the best moment to eat them is after a workout as it will ensure proper muscle growth and recovery. 

So during your diet, if you crave carbs or sugar, eat them at the right moment!

But how to become fat-adapted? You need to follow these 3 steps: limit the number of carbs you eat, monitor your intake of protein, and eat healthy fat in large portions.

Why are proteins so important to lose weight?

After carbs, you should pay attention to the amount of proteins you are eating. To start with, every cells in the human body contain protein. If you eat too little proteins, your body will start to break down muscles to have proteins. Thus, they will become weak. But, eating too much protein can lead to weight gain as they are usually stored as fat.

What does this mean for you? Carlos advises a portion of between 1 and 2 grams of protein per kg of body weight according to your activity level. For example, a man who weights 80 kgs and has an intensive fitness activity should take around 160 g of proteins. But the amount of protein should be tailored to your body weight and level of activity. That’s why many people take a personal trainer, because they have the expertise to understand your needs.

Some healthy protein sources to remember:

  • Grass-fed meat

  • Fish and seafood

  • Pasture-raised eggs: whole eggs with the yolk

  • Plant-based proteins: beans, quinoa, tempeh, and tofu

Veggies are key for you to lose weight

Vegetables are high in fiber and fiber is effective in maintaining balanced body weight. Besides, meal plans with a lot of vegetables will stimulate your feeling of satiety and help you control your appetite.

What type of veggies do we recommend? Cruciferous vegetables such as cauliflower, cabbage, kale, broccoli, brussels sprouts.

How you are going to cook your vegetables is also crucial: to preserve the vitamins, the best thing to do is to eat the vegetables raw or lightly cooked. When shopping for your food, choose organic veggies as they contain higher nutrient content.

Regulate your hormonal system with healthy fat

Healthy fats are crucial to a healthy diet as it gives us energy and helps our bodies absorb vitamins and nutrients from the foods we eat.

What type of healthy fat do we recommend?

  • Avocado

  • Virgin olive oil

  • Omega 3 (from salmon, sardine)

  • Nuts like walnuts, almonds

Last but not least, if you are serious about losing weight, but do not know how to start nor are sure if you will manage to commit to it, a great option is to hire a personal trainer!

Contact us to get your complimentary consultation and personal advice from RightFit personal trainers.  We are just a call away!

References:

1.Hawley, John A. “Fat adaptation science: low-carbohydrate, high- fat diets to alter fuel utilization and promote training adaptation.” Nestle Nutrition Institute workshop series vol. 69 (2011): 59-71; discussion 71-7. doi:10.1159/000329283

2.Leidy, Heather J et al. “The role of protein in weight loss and maintenance.” The American journal of clinical nutrition vol. 101,6 (2015): 1320S-1329S. doi:10.3945/ajcn.114.084038

3.Liu, Ann G et al. “A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion.” Nutrition journal vol. 16,1 53. 30 Aug. 2017, doi:10.1186/s12937-017-0271-4

Guest UserRightFit