Inside your body, there is a war between the cells that produce muscles and the ones that produce fat. How to lose weight healthy and be sure that the muscles will win in this battle? Following these five strategies you will lose weight and you will have a beautiful body.
How to eat healthy to lose weight:
Include fruits and vegetables in every meal
Your goal is to fill the body with more discouraging nutrients in fat, and for that it’s best to eat fruits, vegetables and nuts. A study at the University of California at L.A. found out that a typical person of normal weight consume about two servings of fruit per day, while an average overweight person eat just one. Another study found out that fruit at the beginning of the meal reduces the calorie intake by 15%.
Eating healthy foods to lose weight such as fruits and vegetables will provide you with more omega 3 fatty acids, which will help in the figt against fat in the stomach, and the fiber will help to reduce fluctuations in blood sugar that lead to the feeling of hunger.
Eat protein in every meal
Proteins stimulate muscle growth. In fact, every time you eat 10-15 grams of protein, it stimulate the synthesis of protein which helps in building muscle. And when you eat 30 grams, this period lasts about three hours.
The most important advice for people who want to lose weight is to include proteins in their breakfast. In one study, people who start their day with a meal of eggs lost 65% more weight than those who ate biscuits. Aim to eat between 0.54 and one gram of protein per pound of your body weight.
Eat more dairy products. Researchers found that people who ate three meals a day were 60% less likely to be obese than those who consumed less.
Eat before and after exercise
This is great news for you, if you love to eat. Proteins and carbohydrates before and after exercise stimulate faster muscle growth and recovery from exercise. Also, it might limit the effects of cortisol, the stress hormone that encourages your body to storage of fat. As a result, you burn more fat during training and in the next 24 hours.
Eat carbohydrates and protein 30 minutes before exercise and protein after exercise. The longer you wait to eat after exercise, your body will break down the existing muscles and build less new muscles.
Consuming natural shakes is a quick and easy way to take advantage of these benefits.
Salads provide important nutrients that help with weight loss. The best example: follic acid, vitamin B in leafy green vegetables. A study showed that those who ate the most foliate lost 8.5 times more weight than those who ate the least foliate.
Consume leafy green vegetables as much as you can. In addition to salads, add spinach in omelets.
Ensure a good and healthy breakfast
No, don’t eat the rest of the pizza from yesterday. When you wake up, your body needs food. If you don’t eat, you can slow down your metabolism and consume most calories at the end of the day. In fact, regularly skipping breakfast increases the risk of obesity by 45%.
Eat 30 to 35 percent of daily calories as soon as you wake up. Proteins with comprehensive grains and healthy fats are an excellent solution for breakfast. If you don’t have time to eat cereal early, then yogurt and fruit at work is a great back-up solution.
You can’t eat in the morning? At least drink a glass of milk with 1% fat, which will give you eight grams of protein plus calcium.