Reach for high-energy foods:
Your body needs fuel to exercise, and the source of that fuel is food. That is why some people report that they are hungrier when they begin to exercise. If you are trying to lose weight, this could be counterproductive, unless you find the right balance between healthy and full foods. (Snack And lose weight with this box of goodies approved by the Prevention of Bestowed).
The typical American diet is loaded with refined or simple carbohydrates, such as white flour, rice and pasta, and cakes, soft drinks and other sugary foods and beverages. These carbohydrates, which lack the fiber found in complex carbohydrates (whole grains, fruits and vegetables), are metabolized quickly by your body. Therefore, although you may feel very eager to eat them after eating them, that energy boost will soon be followed by a great energy depression, so it will be difficult to give it all during your workouts.
Also, if many of the foods you eat are metabolized quickly, you will feel hungry more often, which could mean more snacks and a higher calorie intake. To avoid eating all the calories you have burned again, follow a diet based on these 6 components supported by science.
Eat at least 20 grams of fiber per day of whole grains, fruits and vegetables. Fiber helps you stay full longer, a great benefit when you’re trying to lose weight. A study by the College of Health and Human Performance at Brigham Young University showed that women who ate more fiber significantly reduced their risk of gaining weight. Each gram of fiber consumed correlates with 1/2 pound less body weight. The researchers suspect that higher fiber intake led to a reduction in total calories over time. (Here is how to introduce more fiber in your diet).
2. Calcium& Vitamin D
Strive for three servings of foods rich in calcium and vitamin D a day. These nutrients often occur together in foods, especially dairy.
Calcium and vitamin D work together in your body, mainly to strengthen your bones. But if the latest research is an indication, both nutrients can flex some muscles in your weight loss success. Dairy products are the main source of calcium and vitamin D in the diet. In a study by the Bloomberg School of Public Health at Johns Hopkins, college students who were closest to meeting the dairy requirement three times a day while eating a healthy diet weighed less, gained less, and actually lost abdominal fat, compared with students who consumed little or no dairy
In addition, vitamin D itself can play a role in weight control. Extra body fat clings to vitamin D so the body can not use it. This perceived deficiency interferes with the action of the hormone leptin, whose job it is to tell your brain that you are full. And if he can not recognize when he is satisfied, he is more likely to overeat.
You may also want to consider a vitamin D supplement. Recent research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain. The evidence is growing that we need more of the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the body’s ability to use sunlight to produce this vitamin). That’s why leading experts in vitamin D research are recommending a daily supplement of 1,000 IU of vitamin D, the type most used by the body.
Recommended daily calcium intake
Men and women from 19 to 50 years old: 1,000 milligrams
Men and women over 51 years: 1,200 milligrams
Recommended daily intake of vitamin D
Men and women from 19 to 50 years old: 200 IU
Men and women 51-70 years old: 400 IU
Men and women over 71 years old: 600 IU
3. Good fats
These include monounsaturated fatty acids and omega-3 fatty acids, which are found in oils, nuts, avocados, certain fish, and even chocolate. Eat 3-4 servings daily.
A study published in the magazine Appetite shows how these fats, besides being good for the heart, can help you to feel fuller longer after meals. Study participants with a higher intake of omega-3 fatty acids (more than 1,300 milligrams per day, either from food or supplements) reported that they felt less hungry immediately after meals, and 2 hours later, compared with a lower omega 3 intake (less than 260 milligrams per day). Less hunger means less chewing and it is easier to control calories.
More specific research has been done on nuts, a good source of monounsaturated fats. An Australian study made participants follow a healthy low-fat diet, with or without walnuts. Both groups consumed the same number of calories and lost approximately the same amount of weight at 6 months. But during the next 6 months of the one-year study, walnut eaters continued to lose weight and body fat, while the other group stopped losing, even though they still followed the same diet.
Try to consume three servings of lean protein (such as fish, white chicken and turkey meat, pork loin chops and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps you feel full longer, which is a great benefit when you are trying to lose weight. In a small study in 2009, participants who ate a breakfast with higher protein content were more satiated afterwards (and consumed fewer calories during lunch) than those who ate a breakfast with low protein content. (Be sure to vary your protein sources and include also those of plants.) Here’s why).
The Stanford Prevention Research Center studies suggest that water helps promote weight loss in two ways. First, drinking more water (at least 4 cups per day) was related to a 5-pound weight loss over the course of a year. According to the researchers, this amount of water increases the amount of energy or calories your body burns. Second, replacing water with sugary drinks (soft drinks, sports drinks, flavored drinks and milks, sweetened coffees and teas) resulted in even greater weight loss. The exact amount of pounds lost depends on the amount of sugary drinks that were consumed in the first place, and how many were replaced with water.
Still do not think you can give up your soft drinks and mochaccinos? Then consider this: It has been shown that when people consume a certain amount of calories, they are more hungry and more likely to overeat at their next meal when those calories are in liquid form rather than solid. Translation: If you eat a 200-calorie snack, you will be more satisfied afterwards and will eat less after you have a 200-calorie drink. Therefore, drinking high-calorie beverages could frequently increase both your appetite and your calorie intake during the day. (Bored with pure water? Check out these 25 sassy belly flat water recipes!)
6. Green Tea
Drink at least 3 cups of green tea every day. Catechins, the antioxidants found in large quantities in green tea, have been shown to be useful in promoting weight loss, specifically belly fat. If caffeine is a concern, decaffeinated tea is an option. However, some decaffeination processes can reduce the antioxidant content, so you may want to drink an extra cup or two.
In a study at the USDA Human Nutrition Research Center on Aging at Tufts University, participants who drank the equivalent of 3 cups of green tea per day lost twice as much weight as those who did not drink tea. The group that drinks tea also lost significantly more abdominal fat than those who do not drink tea.
If you like citrus, the news improves. Replacing part of the tea made with water with citrus juice, such as lemon, lime, orange or grapefruit, allows your body to use more tea catechins. You can take your freshly brewed green tea for a warm drink or cool off after preparing it for a refreshing drink.