One of the easiest and at the same time the most important ways you should start your work on your body is close analysis of your previous menu by running a meal diary (preferably one that calculates individual macronutrients and gives their energy value). It enables you to control your day in day out diet by recording all consumed fods and drinks, including their amount. Not rarely does it happen that only after one day of record we realise that our hitherto menu was dramatic.
You should definitely read:Trying to lose weight? Have an egg for breakfast!
Analyse your menu
One of the easiest and at the same time the most important ways you should start your work on your body is close analysis of your previous menu by running a meal diary (preferably one that calculates individual macronutrients and gives their energy value). It enables you to control your day in day out diet by recording all consumed fods and drinks, including their amount. Not rarely does it happen that only after one day of record you realise that your hitherto menu was dramatic.
Running a meal diary not only enables you to analyse what you eat. It also teaches you self-control, and, on top of that, it mobilizes you to keep up the good work (especially if your diary is public). You can get access to a free meal diary by signing in to the portal: potreningu.pl or to the forum: sfd.pl.
Chuck away the junk
Although there might be a chance of losing some weight by eating fast-food, such habits frequently lead to counterproductive efects. Devouring junk foods, such as hamburgers, fries etc., followed by a gulp of fizzy drink or a bite of something sweet, results in losing control of amount of energy delivered to your organism. Your body acts as if it was constantly hungry. This situation is perfectly pictured by the common saying that your appetite grows with eating. Exclusion of junk food from your diet helps you control hunger, thanks to which you will be able to create good conditions for the process of burning fat reserves.
Decide on low-processed food
Low-processed food in everyday diet leads to exactly the opposite effects than those listed in the the previous paragraph. Such products are perfectly satiating, they play an important role in nurishing (provide your organism with a set of non-energy nutrients, such as vitamins), and, as studies show, additionally, increase energy expenditure (due to postprandial thermogenesis). If you want to effectively get rid of fat reserves, chagnes in the quality of your meals are a great starting point.
You may lose some weight without counting calories only be modifying selection of foods (this effect, however, is usually achieved in first weeks of reduction. In the long run implementation of more advanced strategies is necessary).
Drink only non-caloric liquids
Surprising though it may seem, it is perfectly possible to lose a few redundant kilogrammes and centimetres without introducing any changes in qualitative and quantitative selection of foods. How is that possible? Well, it turns out that up to 30% of energy delivered to your organism may come from liquids, such as fizzy drinks, sweetened coffee and tea and - astonishingly - fruit juice. Elimination of such drinks from your eating habits is an easy way of reducing amount of calories in your diet. This modification results in loss of excessive weight. You should drink mainly:
- mineral water (medium- or highly-mineralised is recommended),
- unsweetened tea,
- unsweetened coffee,
- soups without creamers,
- occasionally sugar-free alcohols are allowed, such as dry wine, a glass of which can accompany your dinner.
Some modest decency while eating may be highly beneficial, too. Firstly, if you avoid overeating, you avoid indigestion and the feeling of postprandial heaviness, consequently improving your well-being. Secondly, you may reduce energy consumption, and, as a result, lead to loss of body fat. This effect is especially noticeable when connected with adequate choice of foodstuffs and resignation of sugar-filled, sucrose-stuffed drinks.
To sum up
Weight losing does not have to mean following complicated and onerous guidelines of sophisticated feeding strategies. Reduction of body fat may be achieved by introducing basic, not necessarily revolutionary, changes in your daily eating habits. Such solutins perhaps are not fashionably attractive, but they surely do not hinder your normal existence, and in practice turn out to be simply more effective.