The preparations for this year’s summer have begun, which means we need to put in the work and get our bodies in the best shape possible. Besides that, improving our health habits, and doing something good for ourselves is always a good thing.
There is a lot of useful information on the internet, but also many unrealistic ones. You cannot believe in a plan that says you will get to your desired body shape in a month. Losing weight takes time, and it consists of many activities, not just dieting.
When choosing a diet plan for yourself, you need to understand a few things. Stay away from diets that make you starve, and always make sure you get all of the necessary nutrients. To show you how does a healthy diet plan helps you to lose weight, we have made this article. While informing yourself about dieting, you will surely get motivated to begin.
1. Everything is in the mathematics
The most important thing in losing weight is burning more calories than your initial intake. This is being calculated by your height, weight, age, and the number of physical activities that you do. It is a combination of basal metabolism with the prediction of the calories you will use during your workouts.
That way, you are calculating the number of calories you are allowed to take during your day, to stay in a deficit. Having a good diet plan means combining these calories in a couple of meals to keep you full throughout the day. This requires special knowledge of all the nutrients you need to take, and get the right amount of protein to prevent muscle loss.
Although constantly following the needed calorie intake can be very difficult which is why Dietitian Arti Kalra recommends anyone planning to lose weight to look for professional advice.
2. Having a plan for every meal
Having a dietary plan for every meal, you are going to take throughout the day or week will help your preparations. Many people fold under pressure when they have no idea what to eat at the moment, and they take what is easier for them.
When you have a schedule and know exactly what your dish will be, you see the preparation as a task, which helps your discipline. This prevents unnecessary ingredients that add up to the macros at the end and slows down your results.
3. Eat only when you feel hungry
Many diet plans are divided into categories depending on the meal, do you think that you are obliged to eat something in the morning even when you don’t feel hungry.
By prolonging the eating schedule, you can manage to miss out on a whole meal and have spare calories for the end of the day. In addition, if you think you are taking fewer nutrients than you should, supplementation can be beneficial. For example, if you have skipped your breakfast, instead of eating something that is not right, you can compensate with a shake as a snack. That way, you get the right amount of protein and other nutrients, without adding up too much on the calorie scale.
4. Drink lots of liquids
This is the most important aspect of every diet, and you should always make sure you are well hydrated. If you forget to drink enough water, make sure you take a bottle with you everywhere you go. In case you work in an office, having a bottle next to you will remind you to drink often.
In addition, there are many apps that you can use which serve as a reminder. You will get notified throughout the day that you need a glass of water. However, you should make sure that you do not postpone your liquid intake because you will forget it.
Besides the necessity of hydration, the water will keep you full, which can serve as a suppressant of your hunger sensations. This is always a good thing, since you are on your way to your wanted body shape, and every calorie counts.
5. Don’t forget about snacks
Many people fold when dieting because of a lack of snacks. They are a really important part of our dieting, which serves a function as a treat. With so many recipes that you can find online, there are surely snacks that will not add up on the calorie scale, while keeping you motivated and full.
For example, if you are looking for a salty snack, popcorn is a great choice. It is voluminous, and it’s being eaten repetitively, which makes you full. Track the amount of oil and salt that you put in, and you should be good.
On the opposite, to satisfy your sweet cravings fruits are a great option. In addition, to maximize your protein intake, you can add yogurt and make yourself a nice dessert. Also, many people are getting their shake as a snack to prevent additional calories, and since it is sweet it helps them with their cravings.
6. Information about low-calorie food
While being on a diet, you are getting informed about many things that you can eat that do not add up a lot to the macros in the end. This is beneficial both during your dietary measures and for the future as well.
By adding up things in your diet, you are getting more voluminous meals, and you are being fuller for the same amount of calories. For example, by adding cucumber to your shakes, you will have much more to drink, while not feeling the taste at all. Also, greens are a great way to add volume. By adding spinach to your meals, you add volume, while not messing with the macros other than getting the right amount of minerals.
As a way to suppress your hunger, and push yourself to miss out on a meal, you can use coffee. While it has no calories, it can help you with energy in the mornings. In case you don’t like coffee, you can use tea in the same manner. Just don’t add sugars and you will be fine.
7. Things you need to avoid
When you bring up the topic of dieting, everyone thinks of the restrictions first. This does not have to be a major factor if you constantly calculate your calories. However, by setting up a boundary, you help yourself not to fold when you get the chance to eat something like that.
An example of things you need to avoid are the empty calories, or things you eat that do not keep you full, like chips and sodas. In addition, you should limit your alcohol usage, or not drink at all, since it has a lot of calories that will surely slow your progress down.