Gaining weight is like magic, it happens so fast that you won’t even know when those extra pounds were developed. The time you will realize the massacre you have already been plumped with both inches and kilos and your favorite pencil skirt is unable fit on you. On the other hand losing weight is one of the toughest jobs, both mentally and physically. New science shows that when the body starts to lose substantial amounts of weight, it fights viciously to gain it back. But despite the biological roadblocks, plenty of people are successful at losing weight and keeping it off over the long term. Here are some science based weight loss tips for those who are trying to lose weight.
You are a water-based organism, and all the food you eat is too. So it’s important to keep yourself hydrated effectively. The human body is about 50 – 75% water, this includes your fat cells, although fatty tissue contains less water than lean tissue. All food contains molecular chains of C, O, H, and N atoms, so water, carbon, and nitrogen. So water is vital for proper metabolic function.
Eat Small And Frequent Meals
Small and frequent meals ensure the stored calorie in your muscles and liver stay low, and your metabolism stays high. Small meals will help ensure your body burns fat as energy, instead of storing energy in your liver and muscles.
Eat A Balanced Diet
In your food balance macronutrients such as fats, carbs, proteins; including essential amino and fatty acids and micronutrients such as vitamins, minerals, and other compounds contained in food like cholesterol, and focus on nutrient dense foods. Complex carbs found in veggies, whole grains, beans, nuts, etc. are your friend. Bad fats, simple sugars and processed foods or junk foods are your enemy. Our body gets all its energy from sugars and acids found in macronutrients, micronutrients, and water needed for the metabolic process that turns food into usable energy. The only things humans need from a biological standpoint are essential acids and micronutrients. Everything else gets converted to glucose or used for metabolism and digestion.
Avoid Late Night Snacks
Give your body time to burn calories. When you create longer fasting periods, and when those periods include sleep, your body gets a chance to create fat burning hormones that help you to burn body fat faster. When total calories in and out are the key to weight loss, this part helps with the out!
Avoid Spiking Your Blood Sugar
Insulin asks your body to store fat and glucagon triggers your body to use stored energy. Insulin spikes cause your body to suppress the feeling of being full, and store fat. So ensure glucagon production and not insulin production. This will help you avoid storing glucose as fat helping you to lose weight.
Create A Daily Calorie Deficit
Weight is based on caloric balance, and thus weight loss plan requires a calorie deficit. Eating too few calories will cause your metabolism to slow down and can result in health problems. You need calories to live, so it’s all about balance. Consult your doctor to know the perfect calorie requirement of your body.
Exercise Using A Mix Of Cardio And Weight Lifting
Like balanced food balanced exercising is important for weight loss Avoid under or over exercising and never overwork your body. Include both cardio like jogging, running or climbing stairs and weight lifting in your exercising routine.
Eat Protein After Working Out
Wait about 45 minutes after working out to eat a meal, and make sure you eat enough complete proteins containing essential amino acids within 48 hours of working out to ensure new muscle is synthesized instead of old muscle being used as energy.
Fill Up On Fiber
Eating more vegetables and other high-fiber items like legumes can help keep us fuller, longer. Look for at least five grams or more of the stuff per serving. Snack on high-fiber picks like stuffed baked apples or jazzed-up oats.From the Web