Weight gain

 

When it comes to weight management, we often hear that all the best things are achieved if you eat more, but unfortunately, we don’t have a magic pill that will make us lose weight overnight. There are certain habits that every person needs to keep as part of their lifestyle because they can help maintain body mass while reducing food intake and promoting better health. It is vital to know how many daily calories you should consume.

To achieve ideal weight, it is essential to focus on healthy eating habits that keep your body functioning at its peak potential. A good diet usually consists of 5-6 servings of carbohydrates, protein, fats, and vitamins, especially fruits and vegetables, and a well-balanced intake of liquids. In general, carbohydrates are digested more slowly compared to proteins and fats. So, it gives you the feeling of fullness more easily.

Eating too many sugar-sweetened beverages or soft drinks in large amounts, such as soda, candy, and chocolate, is another way to get the most out of sugary foods. Instead of having one cup of coffee to kickstart your day, try three cups of water, instead. And while adding milk to your coffee may seem like an obvious decision, the truth is that skim milk has fewer calories than whole milk, so it works just as well with coffee. By drinking plain water instead of tea, you cut back on added sugars, sweeteners, and preservatives. To avoid this habit altogether, switch to decaffeinated teas so that they taste great without extra calories.

What counts as a snack? Snacks are any foods that contain any kind of energy source - sugar, fat, protein, etc. Food items high in fat or sugar can be considered snacks even though your body needs them for your daily energy use. The problem is not in what your snack provides, but instead, in what they are made from. As mentioned in our previous article about how to eat fewer calories, it's crucial to choose whole grains over processed ones when snacking these days. You can enjoy fresh fruit juices and smoothies, which are packed with nutrients and fiber but do feature some calories. These are also healthier options, so go for them! You can find out more here.

The list above includes a few simple ways by which you can increase the number of calories you burn a day. You need to understand that weight loss is impossible overnight. So, once you put in the time, your weight should start to shrink. This process will last up to 1-2 months depending upon the intensity of exercise. While there is nothing wrong with being active, it's important to have the proper nutrition to support your efforts. You can also check the tips below

Foods High in Calories (Fast) Include: Fatty meats (beef, pork, poultry), dairy products (cheese, yogurt, cream, ice cream), eggs, baked goods and cakes, candies, sweets, bread & muffins, pastries, fried snacks, cookies

Food items high in Protein include meat, fish, beans and nuts, poultry, shellfish, meat, seeds, soybean seeds, tofu, tempeh, edamame

Foods Low in Calories Include: Fruit, vegetable, whole grain pasta, rice, cereal, bread, popcorn, crackers, pasta sauce, tomato sauce, soups (especially stews made with dried herbs, mushrooms, and vegetables)

Tips for Good Nutrition for Weight Loss Start slow. If you want to see results quickly, try cutting calories without trying to lose weight. However, making drastic changes on all fronts may prove difficult, especially if you're used to following a very low-calorie diet and exercising little. Focus on eating the right amount of each food group each day. What you'll probably find most helpful is to stick to the same meals and snacks throughout the week. Don't miss out on these superfood additions: Fruits and Vegetables - Aim for at least 5 servings of fruits and/or veggies a day for the recommended dietary guidelines. Choose colorful fruits and vegetables which offer different nutritional profiles, colors, textures, flavors, and other benefits. Dairy Foods – Try and limit the frequency of dairy products like cheese, butter, and sour cream. Limit their consumption to 2 cups per day for women, and 3 cups per day for men, so that they add only 200-300 calories to their total daily calorie intake, which equals an average of 1,050. Eggs - Replace skim milk with nonfat plain or liquid whole milk, and switch from heavy whipping to light whipping. Use frozen peas in place of canned ones when preparing homemade guacamole. Nuts, Seeds, Grains, and Legumes - Substitute cereals, pasta, wheat couscous, cooked white rice, quinoa or millet, and tofu with bean or chickpea flour from those of other grains of plant origin. They can't replace whole grains but they can fill in the gaps. Beans are higher in protein than the others and they're rich in fiber, minerals, antioxidants, and phytonutrients (plant compounds with antioxidant properties). Fish and Seafood - Choose fatty fish like salmon, tuna, mackerel, sardines, or herring, instead of canned fish like chips or brine shrimp. Other seafood types can be included in the mix but their quantity should never exceed 1 serving per day. Be sure to rinse fish thoroughly before consuming. Coconut Water - Just one piece of coconut water offers around 940 calories and contains no cholesterol. Coconut water is also free of sodium which means you won't gain weight if you drink it every day. Coffee - Have a cup of coffee every morning instead of getting caffeine supplements. Caffeine affects metabolism.