So you’ve been trying really hard to eat “healthy” and exercise, yet the numbers on the scale just never seems to drop. It might be a good idea to dissect into your diet pattern to find out what went wrong. So here are 5 tips to help you lose weight more effectively:
1.) Reduce your daily calories intake
The basic principle of weight loss is not a rocket science. It’s all about calories in versus calories out. As long as you burn more calories than you consume daily over an extended period of time, you will lose weight.
But some of you might hold the misconception that the lesser you eat, the more weight you will lose.
The truth is, the type of food matters as much if not more than the volume of food you eat. This is because some food are naturally more caloric dense than others, hence two types of food that weigh the same may have enormous calories difference between them. The video below will demonstrate exactly what I’m trying to convey.
As you can see, it’s easy and only normal for you to reach for an extra serving of junk food after another due to the low volume per calorie ratio. Even if there’s a surge in blood glucose level which gives you an instant boost of energy, it will not be long enough before the effect takes a stump and causes your stomach to grumble again.
Also, you might want to skip the calories packed salad dressing..otherwise you might as well eat a burger..
2.) Opt for food with a lower GI Index
Glycemix index is a parameter needed to be taken into account for weight loss. By definition, glycemix index is a number on a particular type of food (from 0 to 100, with pure sugar given the value of 100) that indicates how quickly it causes the surge of blood glucose level in your body. As a rule, the more processed the food is, the higher the GI, the more fiber or fat in a food, the lower the GI value.
Consumption of high GI value food will lead to a steep rise in your blood glucose level and causes insulin to be released from your pancreas. This hormone drives glucose from your bloodstream into your body tissues rapidly, making you feel lethargic much sooner than you would had you eaten food with lower GI.
So what? You may ask… well, you’ll eat more and gain more weight..
3.) Portion control
If you have the habit of “guesstimating” the quantity of food going onto your serving plate, chances are you’ll likely to eat more than you think you can. After all, the more the better right? Well not when you want to shed off some pounds..
Instead, use a kitchen weighing scale to measure the right quantity of serving size as stated in the nutrition table. Then, divide your serving plate into 3 portions according to carbohydrates, proteins, or fats. Alternatively, you can use vegetables/fruits, meat, and starch as a mean of measurement.
4.) Mindful Eating
Studies have shown that the reasons we eat more than we think has got to do with the misperception of portion size from the kitchen utensils we use. This video below will explain to you why:
Now look the image below,
Both plates have the same quantity of pasta, but which one of these looks bigger in portion?
To reverse the psychological illusion, you can simply apply these mind tricks to eat less:
- use smaller plate and bowl to serve.
- avoid using green color plate or bowl as it subconsciously gives your brain the green light to eat more.
- use tall and narrow glass to cut down on drinking.
- stay away from watching the videos when you’re eating.
- cut your food into smaller pieces.
- eat slowly.
5.) Choose your meal time properly
As much as losing weight is about calories in versus calories out, the time you have your last meal before sleep plays a huge factor as well. This is because your metabolism slows down when you sleep due to physical inactivity. (Think two person who consume the same amount of calories in a day but have their last meal at different hours over long period of time.) So where does the food go when you’re not expending energy? That’s right..they are stored as fat.
Tell me what are the problems you face when trying to lose weight? Or if you have other questions do leave a comment at the comment section below. If you find this post helpful, please like and share it with your friends and don’t forget to subscribe to my blog so that you will not miss out any important updates. Thanks.