Dieting can sometimes be complicated. Ever wonder why most of those diet books consist of hundreds upon hundreds of pages of material? How are you supposed to remember all of that let a lone put it all to use? Worst of all, some of them have a low adherence rate, meaning you probably won’t stick with the program for very long.
Because of this, I want to introduce you to 5 simple weight loss rules. You don’t need to follow any complicated eating plans or count carbs or anything like that. You simply need to make these 5 rules a part of your lifestyle.
Forget about strict diets and watch the weight come off naturally…and stay off!
Protein At Every Meal
Not only does protein help build muscle, it also burns more calories through digestion than both fat or carbs, which can ultimately lead to more fat loss. It’s because of this that protein has been labeled a fat burning food. Lean proteins include:
- Chicken breasts
- Egg whites
- Lean red meats
And, of course, there are other sources including vegan friendly options. Just be sure to include a lean protein to every meal along with a vegetable and a carb as your caloric needs dictate.
Eating the proper nutrients before and after your workouts (you are working out right?) is important. It’s secondary to your overall nutrient intake, but it’s still important none the less. By eating a carb and protein filled snack a half hour before your workout and then again immediately after may help you burn more fat, build more muscle, inhibit muscle breakdown and reduce inflammation.
Eat What Grows
For weight loss and especially health reasons, make the bulk of the foods that you eat natural foods, not processed foods. Simply put, if it grows from the ground, eat it!
Natural, whole foods like fruits, vegetables and nuts are nutritionally dense and typically low in calories. The easiest way to stock up on these types of foods is to shop the outer aisles at your local grocery store. You might notice that it’s the outer aisles where they keep all the produce, fresh meats, dairy and whole grains.
Another weight loss benefit of vegetables and fruits is that they’re extremely water-dense. The water adds density to these foods, thus making them fill you up quicker without all the calories! Try eating a salad or a piece of fruit at the start of your meals to fill up before you get to the more calorie-dense main dish.
Pass On The Sugary Drinks
Soda’s, sweetened tea’s, sugar-filled fruit juices and energy drinks can add hundreds of calories to your diet everyday! And most of these are empty calories, meaning they pass on little to no nutrition and they won’t help fill you up.
If you haven’t already, replace these drinks with water, green tea, even coffee (without the creamer or sugar) or any other low calorie or no calorie drinks. Check out our low calorie drinks page for some tasty ideas.
When it comes to weight loss it’s calories in versus calories out that really counts. In other words, you must burn more calories in a day than you consume.
While counting calories is a good way to ensure you’re taking in the proper amount of calories to lose weight, some find it to be tedious. So, combining the aforementioned tips with filling, low calorie foods, you could reach your goal weight without following a strict and confusing diet plan.
Lastly, follow these 5 rules at least 80% of the time! Weight loss isn’t about being perfect! Nobody eats perfect all the time – so don’t stress over it. In fact, enjoy the times you get to have dessert or that extra trip to the buffet. It will help you keep your sanity! So, follow these rules most of the time and you will be on your way to a slimmer and healthier you!
What rules do you live by to help lose and/or maintain your weight and health?