Count the nutrients with calories to reduce pounds
Most of the people think that reducing weight is just skipping meals on time, less amount of intake and et al to as per own ideology. It is actually in taking good amount of nutrients with less number of calories, which may include fewer risks of health issues, appetite loss, et al. Wherein when any one decided to loss some of his or her pounds, must be ready to face it. So you have to concentrate on healthy recipes for weight loss!
Foods highest in calories and nutrients are those high in fat. Plant fats from nuts, peanuts, seeds, peanut butter, almond butter, avocados, hummus and oils are great sources of healthy fats loaded with nutrients and calories. Animal fats provide nutrients and the same amount of calories as plant fats, but they also contain saturated fats, which can increase bad cholesterol. Drink high-calorie juices instead of water and choose high-calorie condiments, such as mayonnaise, thousand island, and Caesar salad dressings. Meal replacement drinks and smoothies are very convenient. Eat nuts by the handful or sprinkle them on top of soups, salads, cereal, desserts and casseroles for added protein, fibre, healthy fat and calories.
It is because that though one has more flexibility with calories, good nutrition is still a foremost supplement that to have. Find the below appending guides for the same:
Never skip breakfast, as it’s the most important meal of the day! Opt for something that will release energy slowly — porridge and a handful of blueberries are a great option! Eating breakfast will help you burn your calories all day, instead of causing fluctuations in your metabolism rate, which in turn can aid in weight loss. All major meals and mid meals are as important for weight loss. There should not be more than 2 hours of gap between meals. Have a handful of peanuts, a bowl of fruits, a cup of green tea, and one bowl of aired popcorn to kill your hunger pangs.
Eat five portions of fruit and vegetables every day. If you find this difficult, then remember that smoothies, juices and dried fruit all go toward your five-a-day quota. Portion control is the best thing you can do to overcome your craving for mouth-watering and delicious foods. Be smart when it comes to eating as it plays 75% role in your weight loss efforts. Use smaller plates, bowls, spoons and glasses to downsize your portions. Limit the number of times you eat out to once a week. Take your own packed lunch to work or choose (non-creamy) soup in the canteen.
Add more nutraceuticals:
Nutraceuticals are whole foods, food ingredients or supplements that can play a very important part in weight loss. Try to consume 1 teaspoon of wheatgrass powder, aloe vera juice or cinnamon powder early in the morning, every day on an empty stomach, to shed off extra kilos. Here are 6 home remedies for weight loss. Rich in carotenoids, bell peppers help prevent wrinkles by increasing blood circulation to the skin, making one look youthful.
Have green tea:
The polyphenols in green tea help burn fat by using it as energy. The compound epigallocatechin (EGCG) boosts your metabolic rate and reduces your appetite. Two to four cups of green tea burn 70 to 80 calories per day, as it increases metabolism and helps you exercise longer with more endurance. For better taste and palatability, you can add mint leaves, few drops of lemon or ginger to your green tea.
Say NO to packed foods:
Keep a supply of healthy snacks to hand. Snacks can include fresh and dried fruit, wholesome cereal bars, rice cakes, low-fat fruit yogurts and wholemeal pitta and hummus. Try avoiding packaged food, ready-to-eat foods or canned foods as they are high in sugar, salt, preservatives, colour & fat all of which contribute to weight gain. Instead, opt for foods which contain less added sugar or salt. Try to consume more home-cooked meals instead of eating out.
Fibre rich foods:
Remove all visible fat from food before you cook it. Take the skin off chicken and trim the white fat off any meat. Also, try to avoid eating too many processed meats such as sausages and burgers (the fat’s not visible from the outside, but it’s certainly there!). Foods rich in fibre help to drive out unwanted fat and toxins from the body. Additionally fibre can help keep you full and satiated for longer. Foods such as fruits, vegetables, brown rice, oats, whole grains are a good source of fibre and should be included in major meals like breakfast, lunch or dinner.
All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fibre per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving. Eat more Instead of using bread crumbs; add oats to meat loaf—about 1 cup for a recipe that serves eight.
Limit your intake of stimulants such as caffeine, alcohol and refined sugar. Instead, whenever you feel hungry in between meals, drink water – Most of the time, when we ‘feel’ hungry, it is really just thirst and our body craving for something. Filling it up with water can help beat the hunger pangs. You should drink at least 10-12 glasses of water every day to keep your body hydrated and remove toxins from the body.
Consume your dinner by 9 pm as it not only boosts your metabolism but also improves your digestion. As the day ends, your body processes and metabolism slows down. So, if you eat late, the food is not utilised for energy. It instead gets converted to fat stores, resulting in weight gain.
Don’t cut out food groups — such as carbohydrates — altogether in a bid to lose weight quickly. Your body needs balance, so make sure you eat properly. And don’t do denial — you’ll only end up cracking!