Useful Tips to Lose Some Weight

Useful Tips to Lose Some Weight

It is important to eat right to lose some weight. Read further to find out what foods you should include in your nutrition.

Cutting that amount of foods that you usually eat is important to lose some weight. Although it may be hard for you to stop consuming delicious but unhealthy products, the result is worth it. You may find the process of losing weight too slow, but there are things that you can do to make it easier.

General Strategies

In order to lose some weight, you should do more exercises or eat less food, and the best results can be achieved if you do both. Thanks to increased physical activity, you can improve your health and get rid of extra kilograms. The minimum recommendation for weight loss is walking for at least an hour five days a week, and you can also try exercise classes at a health club. It is important to choose physical activity that you really enjoy.

So, what about dieting? Quality nutrition is very important for our health and well-being. The very first thing you should do is determine how many calories you need to consume during the day, and a calorie calculator can be very helpful for this purpose. To lose weight, you need to eat less, but you should not consume less than 1,200 calories daily without consulting your healthcare provider. You should know exactly how many calories you eat and how many of them you lose during exercise.

What Foods to Choose

Cutting calories is good but not enough, because you should include nutritious foods in the right amounts, such as protein, fats, carbohydrates, minerals, vitamins and fiber. The foods that you should avoid contain lots of sugars, trans-fats, saturated fats and sodium. In order to make things easier, you can plan your meals for a whole day. You should measure all your servings using measuring cups, kitchen scale, spoons, etc., to make sure that you do not eat too much.

What to Include in Your Meal Plan

So what foods should be included in your meal plan? Below you will find the needed information on that:

• 5-11 servings of grain;
• 2-3 servings dairy or products high in calcium;
• 1-2 servings of protein sources (eggs, meat, poultry, legumes or fish);
• 5-9 servings of vegetables and fruits.

You should limit the amounts of sodium, fat, sugar, sauces and dressings. It is recommended to use a variety of foods and enjoy some treats from time to time. Try to count calories of beverages as well. It is up to you how you want to track calories, so you can just use paper and pen or a range of apps that have been specially designed for this and that usually have lots of useful features.

It is recommended to make a plan for several days at once. This is how you can spend less time on this and buy the needed products beforehand. By seeing the whole picture, you can make sure that your nutrition is diverse. Also when you have a list of products at the store, you will not buy extra foods, so this is how you can also save some money.

Example of a Meal Plan

Below you will find an example of what you can include in your meal plan for one day.

Breakfast

• Oatmeal (¾ cup);
• Honey (1 tbsp.);
• Non-fat milk (½ cup);
• Blueberries (¼ cup);
• Orange juice (6 oz.);
• Black coffee (1 cup).

Mid-Morning Snack

• 12 almonds;
• 1 apple;
• Glass of sparkling water with lemon.

Lunch

• Sandwich (3 oz. tuna, tomato slice, 1 tbsp. mayonnaise, lettuce, 2 slices whole wheat bread);
• Raw baby carrots (1 cup);
• Diet soft drink.

Afternoon Snack

• Non-fat yogurt (1 cup);
• Whole grain cereal (¼ cup);
• Honey (1 tbsp.).

Dinner

• Salad (1 cup raw spinach, 1 oz. cheddar cheese, ½ cup cherry tomatoes, 1 tbsp. oil and vinegar dressing);
• 1 steak of 3 oz.;
• Mashed potatoes (½ cup) with butter;
• Green beans (1 cup).
• Red wine (4 oz.).

Evening Snack
• 1 and ½ oz. dark chocolate.

It has around 1,800 calories, lots of nutrients and fiber. If you want to get rid of more calories, you can cross out mayonnaise, glass of wine, honey, dark chocolate, vinegar and oil dressing, and butter, which will allow you to save around 450 calories. Additionally, you can choose to use dressings and condiments that have fewer calories. You should not refuse from vegetables, fruits and whole grains, because these foods are rich in nutrients and fiber.

If you feel like something is missing in this plan, you can add it. You can use more low-calorie foods, such as leafy vegetables and greens. Remember that it is very important to feel satisfied all day long, because feeling hungry is not good. If you feel unhappy, maybe you have tried to cut calorie intake too fast. In this case, you should just keep things slower to allow your body to adapt to the changes. You should definitely allow yourself some nice treat of about 100 calories daily. Also, you can try artificial sweeteners that will help you control sugar cravings.
Another important thing to remember is drinking lots of water. There are no calories in a large glass of water that you can use along with a slice of lime or lemon. You can also choose sparkling water if you like this option more.