Top 10 Diet Tips to Lose Weight
We get a lot of emails from our readers wanting to know the top 10 diet tips that you can add to your daily lives to help them lose weight. Most have discussed their displeasure with miracle, lose weight fast or fad diets and are looking for real solutions to help with long term weight loss. The Newsfitness.com team has come up with what we believe to be the Top 10 Diet Tips to help you achieve your Weight goals and more importantly maintain the weight loss achieved.
1. Regular Sleep Patterns of up to 10 hours per night
It has been found in numerous studies that sleep deprivation increases the hormones in the body that craves food whilst decreasing other hormones that help to tell you when you are full. Researchers have found that people who sleep 2 – 4 hours are 73% more likely to be obese then people who get 7 – 9 hours sleep. Therefore getting up to around 10 hours a night sleep will normalize your hormonal levels and aid your bodies digestion. Try to reduce your caffeine intake ie: drinking coffee, coke etc levels after lunch. So the main thing to take from here is “sleep more to lose weight”.
2. Eat a Healthy Full Breakfast every morning
Eating a healthy breakfast every morning provides your body with the fuel it requires to meet life’s daily challenges. People who skip breakfast are more lethargic and display symptoms of low concentration, and problem solving. However the main benefit from a weight loss perspective is that it boosts the bodies metabolism for the body to burn those excess calories. If you have a full breakfast it is more likely that you won’t be as hungry at lunch and overeat during this meal. Overall a breakfast should be made up of complex carbohydrates, proteins and fats.
3. Eat Regular Meals
Eating at regular intervals during the day helps the body to be able to generate enough energy to fuel the body. It is recommended to eat a minimum of 3 meals and up to 5 meals per day depending on the size of the portion and the amount of exercise that the body is required to complete. The portion size should and will be different for an athlete than for a clerical officer due to amount of daily exercise that is completed. A general rule for portion size is to eat like a king in the morning, like a prince at lunch and as a pauper during the evening. That way when you sleep you won’t have excess carbohydrates left whilst sleeping to turn into fat deposits.
4. Eat more Natural and Less Processed Foods
Most foods that you find at your grocery store are filled with preservatives that enable the food to last longer. These added preservatives have an adverse effect on the nutrients and minerals that are naturally found in these foods. Therefore eating foods with higher levels of preservatives are not helping your weight loss. If it is possible always purchase fresh foods avoiding convenient pre-packaged foods. These foods contain higher volumes of calories, salts or sodium and fats which are stored in the body and not readily used for fueling your energy requirements.