There are a lot of reasons for wanting to lose weight. Maybe your doctor recommended it, or maybe you just want to feel better about yourself. Either way, it’s important to remember that losing weight is as much about what you eat as how much you eat and how often. We’ll get into more detail on how to do this in this article but first let’s look at 3 easy steps that will help improve the nutrients in our diet and lower caloric intake:
Track your meals.
Tracking your meals can help you lose weight, understand what and how much you are eating, and ensure that you are getting the nutrients your body needs.
Try tracking for a week straight. You can use an app or just write it down in a journal. Be very diligent about what you are writing down. See what you are doing on a regular basis. Are you consistent? Are you rushing to find a snack at any point? With a little bit of information you can really tell a lot and be able to make adjustments. This information may surprise some people as they may not realize all of their favorite snacks add up to several hundred or even thousands of calories per day.
Increase your protein.
Your diet should be rich in protein. Protein is the most important nutrient for building and maintaining muscle mass, which is why it’s so critical to support your weight loss efforts. Not only does protein help you feel fuller for longer, but it also helps you build muscle—and you know what builds muscle better than anything else? More exercise!
When it comes to working out and dieting, there are two things that can either make or break your success: time and consistency. To lose weight effectively, you need to exercise regularly (at least three times per week) and eat healthily on a daily basis…so don’t overthink those two things when setting up your nutrition plan!
Keep your snacks under 200 calories a day.
Snacks are important for a healthy diet, but you still need to keep a limit on how much you eat. The best way to do this is by sticking with low-calorie snacks that are still nutritious.
- Snack on fruits and vegetables instead of cookies or chips.
- Choose high-fiber whole grains over white bread and crackers.
- Opt for lean proteins like nuts and seeds rather than fried snacks like potato chips or corn chips.
- Get plenty of water when snacking so it doesn’t feel like you’re eating any calories at all!
This is a general starting point. As you get more comfortable and develop a better relationship with food and exercise adjustments can be made. Starting here allows you to manage your calorie intake and your energy levels.
Whole Foods vs. Processed foods
Whole foods are those that have been minimally processed and retain all of their natural nutrients, whereas processed foods have had some of their nutrients stripped out during processing.
Processed and fast food are everywhere these days, but they’re not good for you or your body. Processed food tends to be high in sugar, fat, sodium and other chemicals that don’t help your body function properly or keep off excess pounds. To avoid these types of unhealthy ingredients in your diet try eating whole foods instead!
Whole Foods vs Processed Foods: What’s The Difference?
A good rule of thumb is this: if it comes in a box or bag, skip it! Instead opt for fresh fruits and vegetables, lean proteins like chicken breast, fish or beans (limit red meat), whole grains such as brown rice or quinoa as well as healthy fats such as olive oil or avocado spread on toast if desired.
Nutrition isn’t one size fits all—but there are some general guidelines that apply to everyone. And while they might seem difficult at first, once you get into the swing of things, they become second nature and will help keep your body healthy and strong!
If you need more assistance on how to navigate through your nutrition, contact us and we can set you up with one of our Expert Coaches.