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Fat Loss Nutrition – Start Losing Weight By Using These 8 Simple Nutrition Tips

There is a lot of confusion in this country about how and what to eat. This is not surprising when you consider that a search for nutrition books on Amazon.com turns up over 50,000 books! Are there really 50,000 ways to eat? Maybe, but my point is that effective nutrition programs tend to have more similarities than differences.

Let’s put the differences aside and get back to the basics. Here is a list of basic nutrition tips to help you start losing weight and improving your health:

1. Drink more water

Start your day by drinking a glass or two of water when you first wake up, and then drink water throughout the day. How much water should you drink? Expert opinions vary on this, but I personally use half my body weight in ounces of water as a guideline. I weigh 194 pounds so I should drink about 97 ounces of water a day. Try drinking only water or green tea if you feel like you need to lose a lot of weight.

2. Eat balanced meals

There are many different expert opinions on this, including the zone diet, the Atkin diet, Pritikin, metabolic typing, the government food pyramid, etc. I like to keep things simple. Eat meat (lean beef, chicken, fish, or eggs), eat starch (brown rice, quinoa, etc.) and some vegetables (spinach, Swiss chard, carrots, broccoli, cabbage, bell peppers, etc.). Nutrition research is beginning to show that we are all individuals and that our metabolism is influenced by our genetics and lifestyle. There is no definitive answer to what to eat other than genetic testing and adjusting to your lifestyle. Nutritional genomics is the future of prescribing diets, but consuming all of the above foods will get you on the right track.

3. Eat breakfast

I meet so many people who start their day with coffee or coffee and a bagel and then end the day with a big meal before they go to bed. This is the exact opposite of what they should be doing. When you wake up in the morning, your blood sugar is low because you won’t eat during your sleep. Make sure you start your day with breakfast following the guidelines I gave above about eating balanced meals. Aren’t you hungry in the morning? No problem, eat what you can and gradually increase the amount until you eat a full breakfast. After doing this for a while, you will find that your body craves food when you first wake up. You should also find that your energy levels and mood improve once you start giving your body what it needs to start the day.

4. Eat several small meals throughout the day

Not only should you eat a balanced breakfast, but you should eat 3-5 meals/snacks a day. These meals and snacks should be eaten every 3-4 hours. How many should you have? This is a complex question that needs to be addressed with an expert. A more general answer would be: eat if you’re hungry. Some people have metabolic or psychological problems that cause them to feel hungry even if they have recently eaten. Most likely, you are not one of these people, so don’t starve yourself. Eat when you’re hungry.

5. Minimize processed foods.

I really want to say never eat processed foods, but let’s face it: some of these things taste good, and many of us never cut them out of our diet completely. That’s fine, but keep in mind that the more you eat, the harder it will be for you to maintain your weight and improve your health. How do you recognize processed foods? Just read the label. Forget what the marketing says on the packaging, the nutrition facts on the label will give you the best information about the product. Ingredient labels must state certain things and meet government standards.

Folders are listed from largest folder to smallest folder. For example, if the ingredients list includes: water, high-fructose corn syrup, sugar, and orange juice, you know that the product is actually water, high-fructose corn syrup, and sugar; probably not much juice in it. Also, if you read the label and the product contains words you can’t pronounce or sound like chemical warfare agents, there’s a good chance it’s processed food. Limit your intake of these products to an absolute minimum.

6. Eat or prepare food at home

This can be time inconvenient, especially if you don’t consider yourself a decent cook, but I believe that preparing your own food is an essential key to getting your diet on track. Many restaurants and fast food places keep costs down by buying the cheapest ingredients they can find. Also, keep in mind that most restaurant meals are prepared to taste good, not necessarily to help you with your nutritional goals. Taste good for some cooks requires adding things that you might not have if you were cooking your own food. Don’t know how to cook? That’s fine, just learn some basic concepts to get the job done. Cooking scrambled eggs and making salads are a great way to start.

7. Follow the 90/10 rule

Everyone is busy and we all succumb to tasty temptations. Don’t stress too much about it or place unreasonable expectations on yourself. Instead, try to follow the principles of good eating 90% of the time. Even if 90% is too much behavior change for you, try 60/40. You can eventually increase the percentage, but start with something that makes sense to you. Just make sure your healthy eating outweighs the unhealthy and you’ll be on the right track.

8. Listen to your body

Our bodies are so complex and there are many systems that give you feedback about how what you eat affects you. For example, you might eat too much ice cream. It might taste pretty good going down, but the stomach ache or malaise you feel is your body’s way of giving feedback about your eating habits. Your body is an amazing machine, so listen to it!

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