Diet Tips

Weight loss typically involves the loss of fat, water and muscle.

Weight loss typically involves the loss of fat, water and muscle

Weight loss typically involves the loss of fat, water and muscle

Overweight people, or people suffering from obesity, typically aim to reduce the percentage of body fat. Additionally, as muscle tissue is denser than fat, fat loss results in increased loss of body volume compared with muscle loss. Reducing even 10% body fat can therefore have a dramatic effect on a person’s body shape. To determine the proportion of weight loss that is due to decreased fat tissue, various methods of measuring body fat percentage have been developed.

Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake.

According to the National Academy of Sciences, the Dietary Reference Intake for protein is 0.8 grams per kilogram of body weight for adults.

The energy intake from food is limited by the efficiency of digestion and the efficiency of utilization. The efficiency of digestion is largely dependent on the type of food being eaten, while efficiency of utilization is affected by a variety of factors, including age, gender, body weight, hormone levels, and many more.

Best Diet Tips

- Drink plenty of water or other calorie-free beverages.
  • People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
  • If plain water doesn’t cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea.
- Don’t sacrifice your life for your diet.
  • On occasion, you will find yourself unable to eat healthy.  Whether this is because of lunches with your team at work, birthdays, or special occasions, there will be events that you just can’t (or don’t want to) eat healthy.
  • If IYou didn’t diet on Tuesday, You would diet on Saturday, instead.
- Think about what you can add to your diet, not what you should take away.
  • People do not think about adding to their diet.
  • Start by focusing on getting the recommended 5-9 servings of fruits and vegetableseach day.
- Don’t eat if you are not hungry
  • You don’t have to eat at meal time if you’re not hungry yet.
  • Eating when not hungry can often be avoided if we don’t allow our eyes to judge our hunger.
- Avoid fast food, junk food, any food without nutrition
  • Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants.
  • Make careful menu selections – pay attention to the descriptions on the menu.
  • Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run.
- Commit to change.
  • Modern life can make it easy to eat too much and do little physical activity. The result is often weight gain.
  • To lose weight, we need to change our current habits.
- Don’t skip meals.
  • Many people drastically cut calories when they want fast weight loss and skipping meals is a popular choice.
  • Not only will you tend to eat more, you may actually slow down your metabolism which means your body is burning fewer calories.
- Eat high fiber foods.
  • Fruits, vegetables and whole grains fill you up without adding calories.
  • Watch your calories by always eating the fruits and veggies first before eating the rest of your meals.
- Do not eat for at least 3 hours before bed
  • Be mindful of what you eat or drink before bed.
  • Your stomach should not be too full, but not too empty.
- Skip dessert unless it is healthy 
  •  The majority of desserts are usually not healthy.
  • Bite-sized portions of foods that you enjoy will make you not feel as deprived.
Don’t just chew slowly, EAT slowly!
  • If you actually eat slower, you feel fuller!
  • This is because your brain takes up to 20 MINUTES to tell your body you eat.
  • So if you eat slow, by the time you finish, the message is sent, and no more geting two servings.

This web page is for information and support only and NOT a substitute for professional diagnosis and treatment! Nothing on this web page should be construed as medical advice. Please check with your own physician about any information that concerns you.