How important is your diet to lose weight?
Your diet is the cornerstone of your quest for weight loss. You shouldn’t rely solely on exercise when it comes to burning fat because it’s your diet that has the biggest impact on your weight.
Certified fitness trainers, despite the nature of their work, agree that exercise only represents 15% to 20% of the total effort required to achieve a weight loss goal. The remaining 80% -85% of the result depends on what you eat every day.
Every meal and every snack counts!
A single meal won’t make you overweight … But a month’s junk food can affect your weight. There is a significant relationship between what you eat regularly and your current weight trend. There are 3 types of weight trends: static or immutable, ascending and descending.
How much weight will you lose when you start eating healthier foods?
Ideally, you would modify your diet so that it is on a steady downward trend. A total weight loss of 1 pound per week is considered healthy and sustainable.
2 pounds per week is considered the highest average for men and women. If you’re already losing as much as 2 pounds a week, don’t be tempted to overdo your diets and workouts. Too much physical exertion can be bad for you.
What are the best ways to lose weight through diet?
Caloric Deficit – Your daily caloric deficit will determine how much weight you will lose in a week or a month. One pound of body weight equals 3,500 calories.
Losing 1 pound per week requires a 500 calorie deficit every day. There are 2 ways to achieve your daily / weekly calorie deficit goal: through exercise or diet.
I highly recommend that you create the deficit by using both weight loss components equally.
Try reducing your daily caloric intake by 250 calories and then working out at home or at the gym to burn another 250 calories or so. This way, you won’t have pressure to exercise or reduce your food intake too much.
If you only manage to create a calorie deficit of 200 calories or less, don’t be discouraged. We all experience lows during our weight loss journeys. The important thing is that you stay motivated and strive to recover and start losing weight!
Avoid hidden sugars – Refined sugar and high fructose corn syrup are commonly added to commercial foods and beverages as sweeteners. You will be amazed at how much sugar sugar manufacturers put into their products. A small cupcake can have up to 24 grams of sugar!
High fructose corn syrup is becoming even more common in foods because it is cheaper to produce than sugar, which is derived from sugar cane.
Simple carbohydrates like refined sugar and HFCS should be avoided as often as possible because they clog your metabolism and also affect the way your body responds to insulin.
Insulin is a natural hormone in our body that facilitates the absorption and use of glucose in the blood. The way your body responds to insulin has a direct impact on your metabolism.
Too much sugar in your diet (especially in the form of HFCS) has been shown to cause some degree of insulin resistance, which affects the way your body responds to excess blood sugar.
Refuel with vegetables and fruits – Hunger is an old enemy that often hits even the toughest women. When hunger pangs are not treated properly, you may feel fatigued and moody.
This can affect how you think about exercise and dieting. To avoid this scenario, increase your vegetable intake and eat fresh fruit to sweeten the deal.
Protein-rich vegetables like navy beans and lentils are great for suppressing hunger, as they provide a moderate amount of carbohydrates in addition to plenty of protein.
Plant proteins can help stop hunger pangs and keep you focused on your calorie deficit goals. Leafy greens, on the other hand, are naturally rich in dietary fiber that helps fill the stomach when digested.
How much fruit can you eat?
There is a widespread belief that you can eat as much fruit as you want because it is a healthy and natural food. Fruits are excellent for a balanced and nutritious diet.
However, keep in mind that many fruits are high in natural sugars and can contain many calories in each serving. Eat only a small amount of fruits a day to benefit from the nutrients. Save the rest for tomorrow!