This is a guest post by David Dack.
When it comes to shedding the extra pounds and keeping them off for good, what is vital? This is no secret; you are what you eat. Falling victim to hunger pangs and unhealthy means of eating will only leave you fatter and disappointed.
Therefore, here are a couple of eating guidelines that can help you lose the extra weight for good.
Eat More Protein
Protein is vital for a healthy body: it aids muscle growth and preserves lean body mass, but it can also help you shed weight by preventing unhealthy snacking. According to a study published in the International Journal of Obesity, dieters who opted for two eggs and a bagel for breakfast cut out about 1000 calories a day for eight weeks and reported shedding 65 percent more weight than those who ate a bagel with creams cheese.
Another joint study by the University of Sydney and the Cambridge University found that dieters who followed a daily diet consisting of fifteen percent protein consumed about 1000 fewer calories over a period of four days than those whose eating regiment was ten percent protein.
Bottom line: Protein intake leads to weight loss
Consume protein on a daily basis. Eat two eggs, two slices of bacon, or any other protein-rich food within an hour of waking up. Take more protein by adding it to your snacks. Many snacks are jam-packed with carbohydrates that get digested quickly, boosting appetite and leading to overeating.
Snack the Smart Way
It’s the middle of the evening, dinner is not to come yet, but your stomach is growling. Should you opt for a snack? Yes, as long as you’re snacking the smart way. If you snack strategically, you’ll meet the recommended guidelines for the amounts of vegetable, protein, calcium and other healthy nutrients. This helps keep your body full for longer and prevent the binge eating that leads to weight gain.
For a smart snack, aim for a combination of foods from the three major food groups with an emphasis on protein. Have two 200-calorie snacks a day—one midmorning, the other mid-afternoon.
For the midmorning, try fruit and yogurt salad, or hummus (protein-rich) with raw vegetables. To get an afternoon energy boost, combine protein (nuts, cheese or yogurt) with whole grains or fruits. Opting for this snacking strategy about 2 hours prior to mealtime will dramatically curb your appetite later on, thus keep you from falling to unhealthy calorie payloads at the vending machine or at dinner.
Keep track
When it comes to permanent weight loss, keep track really helps. Therefore, is you’re really serious about getting real results, you need to start keeping tags on every calorie you consume. Opting for this rigorous tracking method helps you pinpoint the blind spots in your eating habits, thus be able to fix them for good. Staying in the dark does not help you achieve much progress. Right on the contrary, clarity is key for success.
Here you have it! Now you need to go and implement the above guideline into your daily life. As you may know, it’s only with persistent action that results are produced. So don’t wait for the perfect moment, just go ahead and start the change process now, and good things will follow suit. Therefore, make sure to take action now. Start by taking small steps and build on that and in no-time, you’ll reach your fitness and health goals.
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