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Losing weight can be hard, and all the confusing weight loss advice online makes it even harder. Many extreme diets promise quick results, but are also incredibly restrictive. After following a weight loss plan for a few days, you may find that you are starving and probably feeling miserable.
Although calories play a role in weight loss, the key to losing weight is not starving yourself. In fact, the most important habit for losing weight is eating before You are starving. You can find out why this is the case and other tips on nutrition for losing weight in this article.
Understanding Weight Loss
Despite what social media tells you otherwise, weight loss isn’t the result of one small change. Many habits and behavior changes over time contribute to long-term weight loss success. That is, weight loss is the result of a calorie dent maintained over a long period of time. However, not eating enough often leads to extreme hunger, which can lead to overeating. So how do you find the right balance between eating enough and not eating too much? Listen to your hunger and fullness signals and don’t let yourself get too hungry.
The most important habit to start losing weight – eat before you starve
One habit you should develop to successfully lose weight is to eat before you starve. We’ve all been there: you were engrossed in a task or were out longer than planned and didn’t have time to eat. Now you raid the fridge and eat a spoonful of peanut butter, a handful of chips, a cookie, and anything else you can get your hands on. Hundreds of calories later, you probably still don’t feel full.
When you’re overly hungry, you easily reach for any food that you fancy. Extreme hunger can be a recipe for overeating and possibly even binge eating to satisfy hunger. Because it takes the brain a while to tell your stomach that it’s full, eating when you’re extremely hungry can cause you to overeat.
And if you think you can control your hunger to lose weight, you’re wrong. Studies show, for example, that skipping breakfast can increase the risk of being overweight or obese.
How to eat to lose weight
With these helpful nutrition tips, you will feel full between meals and won’t have to go hungry.
Eat frequently throughout the day
There is a lot of scientific research on meal regularity and weight loss. Eating frequently and enough has been shown to help with weight loss. For example, one study found that setting and sticking to a specific time for breakfast, lunch and dinner can increase weight loss success. It has also been found that consuming the same amount of calories at each meal can also have a positive effect on weight loss. The study authors did not hypothesize about the cause of this success, but the results show how important regular, consistent meals are for weight control.
If eating at the same time every day isn’t an option for your lifestyle, try eating a meal or snack every three to four hours. This window of time will give you enough time to digest your food, but prevent you from going so long between meals that you starve. If you struggle with distractions, set a timer on your phone until eating every few hours becomes second nature.
Prioritize protein
Protein not only contributes to muscle growth, but can also help you lose weight. Eating protein makes you feel full, which is an important part of hunger control. Numerous studies prove the connection between protein consumption and successful weight loss.
Protein not only reduces body weight, it also maintains calorie-burning muscle tissue. Protein also increases the production of hormones that signal satiety and decreases the production of hormones that trigger hunger, so it may lead to a decrease in food intake over time.
Be sure to eat protein at every meal and snack to keep you full between meals. Many people skimp on protein at breakfast and snacks. If you don’t always get enough protein throughout the day, high-protein smoothies and protein balls can help you get more of this satiating nutrient.
Eat balanced meals
While you may think you need to drastically cut carbs or fat to lose weight, research shows that this may not be the case. Studies suggest that the most important aspect of losing weight is choosing a balanced, healthy eating plan that suits your food preferences.
Although low-carb diets work for some people, they can be difficult to maintain for long periods of time. Additionally, high-carb foods like fruits, vegetables, whole grains, beans, and legumes provide fiber, which makes you feel full and can therefore help you lose weight. Eat meals that have a balance of whole-food carbohydrates and lean protein with a dash of healthy fats.
The conclusion
If you want to lose weight, you should start eating more frequently throughout the day. Try not to get too hungry and eat before you starve. This will prevent the feeling of losing control over food and will allow you to eat smaller portions more often. In addition, you can lose weight and maintain your weight by prioritizing protein and eating balanced meals.
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