What is the #1 nutrition question I get asked? How to lose weight!
Here are my top 5 tips to shed those extra pounds!
Feed your body every 3-4 hours
Eating frequently will help increase your metabolism which is the rate at which you burn calories. It will also help maintain energy levels and blood sugar throughout the day. Going too long without food will cause you to binge eat and consume excess calories. I recommend my clients eat by the clock, start by eating within 2 hours of getting up and then time your snacks and meal accordingly. i.e. Breakfast 7am; Snack 10am; Lunch 1pm; Snack 4pm; Supper 7pm.
Aim for high fibre
Fibre does an amazing role in keeping us full longer which will play a role in managing weight. Try to get at least 5 grams of fibre in your bowl of cereal, at least 2 grams of fibre per slice of bread. Beans, lentils and lots of fruit and veggies are also great ways to boost fibre. Aim for 25-38 grams of fibre a day.
Include a source of protein at each meal
Protein also keeps us full longer so we do not feel hungry every hour. Try to get a protein choice at each meal. Eggs or peanut butter at breakfast, tuna or chicken at lunch, and salmon or beans for supper.
Aim for a balanced plate
Try to visualize the healthy plate to balance your meals. ½ the plate should be vegetables, ¼ protein and ¼ grain. This will ensure you have the proper balance of macronutrients and portions to maintain satiety and ensure adequate nutrient consumption. Portion size is the key to weight management!
Load up on fruit and veggies
Fruit and vegetables are loaded in nutrients; specifically antioxidants which can help prevent disease. They are also low in calories. Be sure to choose a variety of bold colors and my advice is to have one at each meal and snack.
…and of course, I cannot leave without saying MOVE MORE!!! It is a key component of weight management!