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09.06.2014
Dehydration can often be mistaken for hunger, and one way to avoid eating when you are actually not hungry is to drink water and stay hydrated. You've probably heard you need to drink 8 glasses of water, but the advice is outdated. When you exercise in hot weather, your body’s need for water and electrolytes goes up. If you get bored with drinking plain water, treat yourself to sparkling water with berries or a slice of lemon or lime. This is probably the most important thing you can do when you are trying to lose weight. For example, if you plan your grocery shopping before heading out, you are less likely to get tempted to buy things you shouldn't buy.
Meal planning has gained so much popularity and is now proven effective especially for weight loss, as it makes sticking to eating healthy meals much easier.
A nutrition-based diet allows you to consume adequate carbohydrates, proteins, fast, vitamins and minerals to supply your body with energy for its basic functions (these are collectively called macronutrients). Your body is extremely sensitive to the foods you eat, and each time you eat, your chemical reactions and hormonal landscapes are affected.
This is why most diets often fail; they ignore the work of hormones and solely focus on calorie counts. By focusing only on calorie intake instead of ingredients and foods you consume, you miss the macronutrients your body needs and put hormones out of balance, which slows down your weight and fat loss. While calorie intake still plays a vital role in packing fat and losing it, healthy eating is about taking in micronutrients through foods. A good example of this is both a cookie and handful of almonds containing around 190 calories.


Although they contain almost the same amount of calories, their nutrient contents are completely different. The almonds send a message of satisfaction and satiety, while sugar from the cookie causes insulin levels to spike and sends your body a message to store fat. Food such as vegetables, oats, brown rice, chicken, eggs and avocado should go on your plate! Polyunsaturated fats are essential fats that your body needs in order to function properly and keep you alive. Adding healthy fats to your diet will help you slow down digestion, stabilize your blood sugar, and keep you satisfied longer between meals. Fats also help absorb vitamins A,D, and E, which are vital for your nervous system and health.
You’ll find them in olive oil, olives, almonds, cashews, peanuts, organic butter, avocado. When insulin is flooded in your body due to starchy foods, your body stops functioning the way it should. Carbohydrate-dense foods like white and whole wheat breads, pasta, rice, beans, candy and potato chips tend to dissolve quickly, and immediately free glucose into your bloodstream.
In a healthy setting, insulin delivers glucose to muscle cells to be used as energy; however, when too much insulin is presented , your body becomes insulin-resistant and alerts your body to store it as fat rather than using it as energy.
Foods that are low in starch and sugar prevent this insulin surge and help insulin function regularly. If your meal consists of oven-baked lean chicken breast, spinach salad and avocado, most likely you don't need to count calories.
But if you know the slice of pizza you want to eat is 800 calories, you can prevent calorie overload by eating just half of it and have a salad bowl on the side to stay within your calorie allowance.


For example, if you weigh 150 pounds, you should be eating anywhere from 1,500 - 1,650 calories a day to maintain your current weight. Please note that no matter what your goal weight is, you should never go under 1,200 calories a day. Engaging in regular exercise will increase the number of calories your burn and fasten up your weight loss.
Resistance training can be anything from bodyweight workouts to using resistance band or weights as resistance. Did you know that women who keep a food journal lose twice as much weight as women who don't. Purchase a digital-only subscription now for unlimited online access to local news and information. Cindy Vrba of Schuyler is a success story in a weight loss study on overweight and obese women in rural areas conducted by the University of Nebraska Medical Center College of Nursing.
On contrary, wiping out every single tasty dish off your menu for the sake of weight loss can feel like you are depleted on happiness. Non-starchy food also prevents you from overeating by helping you feel full longer and keeping your insulin from spiking, and, as a result, store less fat and lose more weight.



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