People often think that you need to eat less to lose weight. That is not necessarily the case. Here are tips on eating more to lose weight.
Determine Your Recommended Calorie Intake
In order to lose weight, you need to burn more calories than you intake. You can find hundreds of calorie recommendations tools online. You might be surprised if your recommended calorie intake ends up higher than the 1200 we often hear about. If you are very inactive or small framed, 1200 calories could be for you. If you are really active and average size, your calorie amount will probably be closer to 2400. Once you find your calorie amount, subtract 500 for the amount to lose weight. Don’t worry about making your calorie intake exactly the same every day. This will help keep your body from forming a strict routine and causing a weight loss plateau.
You spend all night sleeping. When you wake up, you need to eat in order to get your body pumped for the day. If you don’t eat breakfast, you will feel sluggish and your body will be holding on to leftover calories instead of burning them. The bigger the breakfast, the better (assuming it’s a “healthy” one).
However, schedules are often jam-packed full of busy. I understand the difficulty of preparing a filling breakfast. If you can only squeeze in a tiny breakfast before dashing out the door, plan on eating a snack after about an hour. A protein bar is a great after-breakfast snack. I usually eat a handful of peanuts for mine.
Almost everyone has heard of three-meals-a-day diets. But I would much rather lose weight by eating more than three meals. I eat a snack after breakfast, two between lunch and dinner, then one or two after dinner. The key here, however, is to make these snacks count. Avoid junk food as often as possible. You could go gung-ho with “unhealthy” food, but quality matters.
The frequent snacks will help boost your metabolism, which in turn helps you lose weight.
Good snack ideas are yogurt, almonds, celery or carrot sticks, applesauce, berries, and any other fruit and vegetable. For more snack ideas visit here and here.
Eat Big Lunches and Smaller, Lighter Dinners
Over the years, I have discovered that people generally lose weight the quickest if most of the consumed calories are before dinner. Focus on making your lunch the most filling meal. Lunch would be the best meal to include most of the whole grains for the day. Whereas dinner should be filled with a plethora of vegetables.
Maybe a Snack Before Bed IS for You
You might have been told not to eat right before bed in order to lose weight. Well, that is not always the case. For some people, it is unnecessary to eat before bedtime. Whereas I need to eat within an hour of going to bed to avoid waking up in the middle of the night from hunger pains. I have discovered I lose weight quicker if I eat before bed. But this may not be the case for you. Try a few nights without eating a bedtime snack and see how you feel. If you feeling starved before morning hits, eat a light snack before bed.
The standard water intake recommendation is 8 cups a day. But those 64 oz might not be enough. A more accurate recommendation is your body weight (in pounds) divided by 2 OR 64oz – whichever is higher. For example, a 150lb woman would need closer to 75oz a day.
The more you eat, the higher your activity levels, and the warmer your climate requires you to drink even more water. When I was doing an hour of cardio a day on a 2600 calorie diet, I was drinking about 160 oz daily (almost 5 liters).
Is it possible to drink too much water? Yes, it is. It is called water intoxication. However, it is a rare thing – infants are most susceptible. Healthy, adult kidneys can process up to 15 liters of water a day. A key to avoiding water intoxication is to spread out your water intake throughout the day.
Not only is water good for you and helps you feel fuller, but it can also help you lose weight. Try creating water goals, such as a liter before lunch or two by dinner. A good way to tell that you are getting enough water is that your urine is almost colorless and odorless.
Try Green Tea
There are many health benefits of drinking green tea. One of them being that the addition of green tea can help people lose weight . I suggest drinking 2-4 cups of freshly brewed green tea a day. Be warned that, unless you get decaffeinated, green tea will contain some caffeine.
It is recommended that 20% of your calories should come from protein. There are 4 calories in a gram of protein. So, a 2000 a day calorie diet should include 100 grams of protein. Almonds, chicken, lean turkey, and fish are excellent protein suppliers. The protein causes you to feel fuller on less food, which in turn allows extra calories for more snacks.
Anne Marie Helmenstine, Ph.D.”Water Intoxication” About