Simple Strategies to Eat Better
If you are looking to improve your fitness results, it is necessary to reevaluate your nutritional habits. We've put together six of our most effective eating tips.
Portion Control Gives You Control
Controlling the portion sizes of the food that you consume is one of the key ways to improve weight loss. By properly understanding portion sizes, you may be able to reduce your caloric intake while still enjoying your favorite foods. No matter what type of diet that you are on, having a fundamental understanding of how many carbohydrates, fats, proteins, and overall calories that you eat at each meal will improve your chances of success.
People are generally terrible at estimating the number of calories in a dish. The FDA requires food companies to provide nutrition facts that are actually the amount of food in a suggested serving, known as serving size. Portion size, on the other hand, actually refers to the amount that you should be eating based on your fitness goals and body type.
Take a look at this great chart that can help you estimate the calories in a variety of common foods. Your portion size may vary but this is a great way to start focusing your attention on how much you are eating. You can use these rules of thumb when you are cooking or even at a restaurant.
Take your time and only eat until you’re 80% full
One of the simplest ways of cutting down the calories is by eating slower. By giving your body time to signal that you are full, you are able to eat less. Secondly, if by simply learning to eat until you are 80 percent full will also reduce your intake. Though many of us have no idea what 80% full actually feels like, if we eat slower, it allows your body to let you know that you do not need to eat more. Usually, we are used to eating until full which is actually past your body’s point of satiation. Stop eating once you are hungry and should likely be 80% full.
Eat Protein At Each Meal
Studies show that you see more benefits if you spread your protein intake over the course of the day rather than just having one heavy protein meal. A recent study in American Journal of Clinical Nutrition showed that participants who ate some protein at each meal were able to lose more weight than those that did not. Protein helps to increase satiety and can help curb unnecessary snacking. By spreading out your protein intake and making sure to include protein during your breakfast, you may be to also improve your muscle growth as well.
Don’t Forget the Vegetables
We recommend that you eat vegetables at every meal, too. Vegetables are generally low in calories so they help promote weight loss. Additionally, vegetables are also packed with vitamins, antioxidants, and minerals that all help your body fight off disease. By eating vegetables, which are high in fiber, prevent bloating and will help you stay full and stop you from filling up on empty calories.
Fat Isn’t Always Bad
Diets over the years have had a contentious relationship with fats. Regardless, our bodies do need a certain amount of fat to function as fat provides energy, facilitates the absorption of vitamins and minerals, protects your organs, and even gives you insulation. Consuming healthy fat at each meal will improve your satiety, actually help you burn fat, and will improve your brain function. Try incorporating healthy fats such as avocado, nuts, olive oil, salmon, eggs, or chia seeds, into every meal.
Use carbs to refuel after a tough workout
Carbs are also often wrongly demonized. Carbohydrates fuel performance and allow you to burn calories and build muscle. The best time to consume carbohydrates is right after a tough HIIT or GPT session. Carbs help replace muscle glycogen and enhance the role of insulin in transporting nutrients into your cells.
If you deprive your body of carbs, your body actually will restrict the number of carbohydrates your muscles can use as it is trying to make sure your body protects itself from starvation. Not all carbs are created equal so look for sources that will provide longer satiety like fruits, whole grains, and non-starchy vegetables.