You cannot swim for new horizons until you have the courage to lose sight of the shore. You can’t lose weight until you have an actual determination which needed. Just by comprehending what to and what not to have in food, you will maximize your efforts seeking to lose belly fat.
We are here with the seven basic fundamentals that will guide you on your way to proper nutrition and adequate weight loss.
1. Bad Sleep Can Make You Fat
First but the most common cause which multiplies your obesity. The body regenerates cell repair faster while you’re sleeping. If you think your exercise routine has gotten you feeling completely sore, a good night’s rest will help heal the torn tissues caused by working out. You can also relieve pain by bathing in warm water. Every movement in the body causes wear-and-tear, so if you want to naturally get rid of the pain, sleeping will help hasten the healing. Many top CrossFit Games Athletes sleep 8 – 10 hours a night. In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively. The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise. If you’re trying to lose weight, getting quality sleep is absolutely crucial.
2.Control Your Foods and Calories
Low-protein, high-carb diets may also affect weight. Protein helps a person feel fuller for longer, and people who do not include lean protein in their diet may eat more food overall. Without proper nutrition knowledge, calorie counting will be both exhausting and somewhat useless. The truth about it is calorie counting becomes unnecessary when you stick to the protein – healthy fat – low carb vegetables plan.
Reading food labels can help a person determine whether their food contains trans fats. Sticking to that diet alone tells you that you’re already hitting the kind of nutrition you need in order to lose weight. But if you still want to count your calories to make sure you’re sticking to the plan, by all means, go right ahead. Using a calorie counter or a calorie calculator is the best option if you’re not into keeping a food journal.
3. Eat Vegetables, Healthy Fats & Protein
Vegetables are an important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. Options like broccoli, spinach, tomatoes, and garlic provide additional benefits, making them a superfood. Taking away many of the more commonly understood sources of carbohydrates (pasta, white rice, bread, etc) does not mean you can’t have them anymore. Carbohydrates from vegetable sources can provide the recommended range of 20 to 50 grams per day. You can get your daily requirements of carbohydrates through eating vegetables like cauliflower, broccoli, brussels sprouts, cabbage, and swiss chard for example. Sweet potato is an excellent source of carbohydrate as well. Also, People who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases.
Healthy protein sources can be found in tofu, beef, chicken, turkey, eggs, lamb Fish (also rich in omega 3 – an important antioxidant needed by your body). Aside from that, eating proteins and healthy fats is a must. Healthy fats can be obtained by including fish oil, avocado, olive oil, peanut oil and alike. By constructing your daily meal in these components, you help better boost your metabolism. The best part about eating these kinds of healthy fats is it doesn’t raise the risk of you getting any kind of heart disease.
4. Sugars – It Saps Your Energy
However, the main reason why sugar is so bad is that it has no real nutritional value beyond quick energy. Sugar offers our body what I like to call “empty calories”. If not burned immediately, they are stored as fat. The most crucial part to cut off in your diet when trying to lose weight is carbohydrates (starches). To give you a little bit of a background, insulin is responsible for storing your fat. Insulin-release is also stimulated when you eat too much sugar that comes from starch or carbohydrates.
The more sugar you eat, the more your body releases insulin, and the more it stores fat. But when insulin goes down, you don’t give your body a lot of chance to store up on fat, making it burn more to fuel your body instead. Another benefit of lowered your insulin level is that it allows your kidneys to do what they are supposed to do – and that is to get rid of excess sodium and water in your body. Excess sodium causes you to bloat up and store the water as weight excess. As soon as you get rid of carbohydrates on the first few weeks of your diet, you will notice you are losing more weight than expected. Sugar Saps Your Energy
5. Avoid or No Cheat Meal
If you skip meals and then binge at the end of the week, you are more likely to slow your metabolism, because your body won’t know when the next meal is coming and it will hang on to the calories when it finally gets some. A study in the European Journal of Clinical Nutrition discovered that skipping breakfast was associated with being overweight in second and fourth graders; in fact, the most important risk factor in becoming overweight and obese was skipping breakfast. Deprivation is usually the cause why so many people falter on their weight loss journey. Allow yourself to indulge at least once a week.
But just because you’re allowed a cheat meal doesn’t mean you can eat as much as you can. Pick a reasonable size portion and eat the food that you’ve been fantasizing about. This will help you to stay on track and maintain discipline for the rest of the time. Overdoing it will cause you to fall behind on the results you want to achieve. This is the time you can eat something unhealthy, but make sure you do it to satisfy your taste buds and not your appetite. However, a study published in the New England Journal of Medicine notes that individual preferences should be taken into account when embarking on a weight-loss program. The study, which compared low-carb, Mediterranean and low-fat diets, found that each can get results, but the key is finding a diet you can live with.
6. Drink Required Water For Your Body
The best other benefits of drinking water are great for your skin. It helps to moisturize it, keep it soft, and removes wrinkles. Always remember that your body needs the proper hydration to make sure that all metabolic processes are working like a well-oiled machine. Water can make you feel fuller, help you reduce cravings, and hydrate your cells and skin. Water is also a great way to help flush down the excess sodium in the body.
Remember when we said too much insulin can stock up on sodium? Well, as soon as you cut back on your simple carbs, and lower down your insulin, your body is going to need the right hydration to help eliminate the excess salt that’s causing you to keep your water weight. So, drink up like there’s no tomorrow. Other benefits of drinking the proper quantity of water is you can prevent headache, one of the most common symptoms of dehydration are headaches. Water is important for brain function. In addition to increasing brain power, drinking water also helps prevent and relieve headaches often caused by dehydration.
7. Add Strength Activity Into Your Exercise
‘Ladder Method’ Training Will Expand Your Strength Without Tiring You Out. Yes, it’s possible for you to lose weight without exercise, but getting your body active is always recommended for better results. Going to the Box at least 3 times a week to warm up, stretch out and lift some weights is beneficial in speeding up your weight loss. Lifting weights allow you to burn more calories and increase muscle mass when done properly.
Remember, muscle metabolism takes up a lot of calories. When done right, you will most likely gain weight because of the gained muscle mass, but lose fat because your body had converted it to supply the energy it requires for using your muscles. It is also essential that you replenish your body and recover properly after training.
If you believe in yourself and have dedication and pride and you never quit, you’ll be a winner. The cost of success is high but so are the rewards.