- by Portea HomeCare
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- Feb 18 2017
Tips to Accelerate Your Weight Loss – It’s Neither Diet Nor Exercise
No one can change your eating habits for you; you have to be the one to make it happen”- Felicity Luckey; creator and author of the book ‘Great Minds Think Fit’
Generally we are worried about what we eat, carefully count the calorie intake, weigh out portion sizes, consume a lot of fruits and veggies, but most importantly don’t tend to worry much about the time when we eat. According to a recent study, the time when we eat could have a huge impact on the amount of weight loss.
Eating at the appropriate times throughout the day helps maximize fat burn and keep hunger at bay. Know the best times to eat and why. This is one simple way to accelerate your weight loss.
Eat breakfast within 1-2 hour of rising (Between 7-8 am)
‘All happiness depends on a leisurely breakfast’- even a research study suggests missing out on a healthy morning meal increases stress hormones.
Moreover, skipping breakfast may make you hungrier and you are then more likely to eat larger meals, which leads to a surge in blood sugar. Such spikes can possibly pave the way for diabetes, high blood pressure and high cholesterol levels.
What to have?
Kick start your day with a protein-rich breakfast. Energize yourself with high protein food such as tofu, cottage cheese, egg, oats, chicken, sprouts, peanut butter, soymilk, almonds, seeds etc.
Fuel up at lunch time (between 12:30- 1 pm)
Famous Nutritionist Adelle Davis popularized the mantra “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Why? Fueling up makes sense earlier in the day, when your body needs the most calories for energy.
What to have?
Always start your meal with protein & vegetables. Ideally, one quarter of your plate should be whole grains; one quarter lean protein; and one half salad or veggies. Add about one teaspoon oil (5 ml) of healthy fat for cooking.
Avoid anything deep-fried, it not only adds lots of calories, but also takes a lot of energy to digest. Ever wondered why you feel so sluggish in the afternoon?
Mid Morning and Evening
Snack o’ Clock (Around 11 am and 4 pm)
When we keep long gaps between meals, body can undergo physiological stress that means brain is not getting enough blood sugar; you can’t think straight; and your willpower drops, that’s why snacking is important. It is an effective way to fit extra nutrients into your diet and prevent overeating at mealtimes.
What to have?
Refresh yourself with healthy snacks such as fruits or dried fruits, nuts, protein bar, yogurt, popcorn, oats biscuits, sprout salad, corn and fruit juices.
Eat within 60 minutes of workout. Exercise improves your insulin sensitivity, enhancing your muscles’ ability to take up carbohydrates. So what you eat after your workout can positively or negatively impact your body. Hence, instead of opting for sports drinks or bars choose good amount ofprotein, healthy carbohydrate and fat.
What to have?
Protein & banana shake, salad, sautéed or steamed vegetables, quinoa, sprouted beans, tofu, soymilk, almond milk, hemp seeds etc
Dinner & Bedtime
Keep it as light as possible (Between 7-8 pm)
If you eat a heavy dinner, you’re not likely to get rid of those calories before you sleep. What you don’t burn off is more likely to be stored as fat, as you become less active towards the end of the day. Hence, also do not eat too close to bedtime which in turn increases body temperature, could increase blood sugar levels, could interfere with the quality of sleep. Furthermore, sleep deprivation leads to more cravings and a greater likelihood of overeating the next day.
Avoid eating in front of the TV or a laptop as these distractions don’t let you feel satisfied with your food since your brain is focused on other things which can cause, in addition to obesity, stomach pains and sometimes pigging out.
What to have
Same portion size as mentioned for lunch.
There’s clearly no standard formula for healthy eating, but paying a little attention to both what you eat and when you eat might be a good place to start an active and healthy lifestyle. So, what are you waiting for? Start your journey today with PORTEA ACTIV which is an end-to-end health and fitness program providing you with a free-of-cost personalized combination of calorie-counted diet and exercise plan. It then enables you with more than 100 ways to execute the plan which are convenient, unique, reduce any sort of boredom and most importantly don’t burn your wallet.
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