8 Nutrition tips to get in shape

8 Nutrition tips to get in shape

Getting a lean and fit body is something we all desire and it takes a lot of work, but what if I told you by following these 8 tips below you could see progress and development in your body in a matter of weeks!Todrop a few pounds or gain muscle these tips will help you get started in structuring your eating plan!

1. Eat more often!

That’s right. By spacing out your meals to every 2.5 – 3 hours you will actually help yourself lose weight. Instead of eating 3 large meals a day, divide this into 6 smaller meals. Not only will the more regular flow of nutrients into your body help raise your metabolism (and burn more fat in the long-run), you will also feel less hungry.

2. Don’t forget Breakfast
Research has shown that people who miss breakfast find it harder to lose weight. Breakfast is the most important meal of the day for starting the fat burning process and cranking up your metabolism, not to mention the fact that you have been sleeping for 8 hours with no food.

3. Take your time

Eat slowly! It takes your stomach around 20 minutes to register to the brain that it’s full, so chew your food slowly and take your time. Eating this way not only helps you eat less but you also chew your food more so its less work for your body to digest.

4. Eat protein at every meal

Put simply, foods high in protein make you feel fuller quicker and for longer. Choose meats such as chicken, turkey, or low fat mince, or any type of fish. Protein is also essential for muscle growth and repair.

5. Cutting the calories

To lose a pound of Bodyfat, you must burn the equivalent of 3500 calories- now how many packets of crisps is that? If you cut your daily calorie intake by 500 calories a day (about a chocolate bar and a bag of crisps), you’ll be losing 1 pound a week. Do this for 3 months and you’ve lost almost a stone! You don’t need to become a calorie counting junkie- just remove foods from your diet you don’t really need (however tempting). Increasing the amount of cardiovascular exercise will also help burn the fat. Start of slow and build up – try running for 30 minutes 3 times a week and if you’ve got more energy, try longer/more regular intervals.

6. when it comes to carbs go low

Choose low Gi carbs when you’re making your food choices, low Gi carbohydrates such as brown rice, sweet potatoes and vegetables are great for keeping insulin secretion low and in short keeping your body’s sugar levels stable. When your sugar levels are stable you do not crave sugary foods and high gi carbs, so its great way to keep the fat away, just make sure you control your portions.

7. Drink Enough Water

Water is a fundamental part of our lives. It is easy to forget how completely we depend on it. Aside from aiding in digestion and absorption of food, water regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. Among its other benefits, water plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat – it may possibly be one of the most significant factors in losing weight. If you find yourself getting hungry quickly, trying drinking a pint of water to curb your appetite.

8. Try not to eat before bed

If you’re trying to lose weight, this is an excellent method to shift the pounds. Clearly our energy levels plummet whilst we sleep hence it is harder for our bodies to burn the excess calories eaten during the late evening. This is often a simple mistake ‘dieters’ make early on. Save your food for when you’re awake!