Health and Nutrition: 10 Basic Tips For Eating for Weight Loss

10 Basic Tips For:

Eating for Weight Loss

By Edward Parker

1.     Consume less calories than you burn each day.

Seems obvious but you must consume less calories than you burn in order to use your bodies energy stores (fat, among others) and eventually lose weight. Look at this over a week period rather than day to day in order to reduce stress of failure. We all have bad days or moments of weakness. If you have a “bad day”, make it up by having a really good one the following day.

2.     Eat nutrient rich foods.

If you are eating less, it is important you are eating intelligently (especially if you have seriously reduced your calorie intake), this means making sure you are eating nutrient rich foods as your body requires certain vitamins and minerals in order to function well. If you are concerned speak to your PT or consider taking supplements.

3.     Eat whole foods.

Whole foods are foods that have not been processed or have been processed as little as possible. As soon as we blend, cook, freeze, dehydrate, pasteurise, or any other food process you can think of, we lose some of the foods original value. Ideally eat foods as close to their original form as possible. With pasta and rice eat wholegrains.

4.     Make sure your diet includes protein, carbohydrates, essential fats as well as vitamins and minerals.

Protein is essential for muscle repair and growth. In fact proteins works as catalysts for most chemical reactions in the body. Carbohydrates are a great energy source, try to stick to complex carbohydrates (vegetables, not potatoes though) rather than starchy carbohydrates (rice, pasta, potatoes). The best starchy carbs are sweet potatoes.

Fats are essential, especially mono saturated fats (found in seeds, nuts , olive oil and avocadoes) , certain vitamins can only be absorbed with fats (vitamins A, D, E and K).

5.     Hydrate regularly.

Quite often we confuse being thirsty with hunger as they feel very similar. Hydrate regularly to avoid this. Also try to drink between meals rather than during meals in order to optimise digestion.

6.     Eat a varied diet.

Your digestive system is like your body, it needs to be stimulated in different ways in order to optimise productivity. Too much of the same food will lead to a lack of stimulation and an ineffective digestive system, e.g. don’t just eat chicken mix it up have fish, beef or sometimes just vegetables.

7.     Avoid sugary foods or foods with a high glycemic load.

This will help you to avoid thus sugar highs and post sugar lows. You want slow steady release of glucose into the blood stream to keep energy levels consistent and avoid fatigue, weight gain and increased risk of type II diabetes

8.     Make sure your meals contain fibre.

Fibre (or roughage) aids digestion as it keeps food in intestine longer which means the body has a greater opportunity to absorb vital nutrients into the blood stream.

9.     Avoid trans-fats.

These are fats that occur when foods or ingredients are heavily processed. Normal fats change molecular structure which the body is unable to use and therefore will simply be stored as fat.

10.  Improve your gut health.

Improving your gut health will lead to your digestive system working more effectively and efficiently and therefore lead to greater absorption of vital nutrients into the blood stream.