It is being said that a healthy mind leads to a healthy body and for each one of us, it is very important to be in shape. Also being healthy would keep you fresh all day long. Many people these days try numerous things to maintain a proper diet plan. However, most of them fail to follow it strictly due to their work priorities and other reasons. A lot of people believe that you need to change everything in order to diet. However, this is not stringently true. You need to make little changes in your daily eating habits to get the desired results. Here are some quick and absolutely painless trifles which would make your diet plan work properly.
1. Identifying your goal
The first and foremost thing for making your diet regime work properly is to identify what’s your real goal. If you want to lose weight, then reduce your calorie intake by 20%. If your primary goal is building muscle, you need to create a surplus of calories i.e. About 250 calories above your maintenance level.
2. Say no to unhealthy drinks
Every soft drink, even if it is diet, could increase your risk of being overweight by at least 65%. Researchers have said that the artificial sweeteners actually stimulate the appetite causing you to overeat. Instead of this, you can resort to drinking plenty of water and fresh fruit juices.
3. Eat 5 to 6 times instead of 2 or 3 full meals
People who eat erratically find it difficult to lose weight later on. This wouldn’t help you at all in losing weight and would surely disturb your diet plan. A nutritious meal or snack after every three to four hours would stabilize your blood sugar levels, ensuring that adequate nutrients go into your body. It also helps in controlling hunger induced cravings for unhealthy food. It also leads to effective glycogen storage in the liver and muscle tissues.
Instead of taking tea or coffee, switch to employing green tea in your routine. Green tea not only reduces the caffeine intake but also contains catechins which also helps in boosting your body’s metabolism. A Japanese study shows that if you drink 11-ounce bottle of green tea regularly, you would tend to lose 5.3 pounds in about 3 months of time. If you find green tea bitter, you can take new flavors of the tea available in the market which is infused with a fruity essence. Most of the green tea available don’t contain any kind of calories. So, you can completely rely on them.
5. Have a Powerpack protein meal
Protein raises your metabolic rate more than anything else. Chicken, beef, egg whites, turkey, and cottage cheese are some of the foods through which you can take proteins. Also, proteins are the building blocks of the muscles and the more muscles you carry, the more your body would tend to burn fat.
6. Play with the carb intake
When you’re making your diet plan work properly, you might find it tempting to stick to a few carbs. But that’s not always necessary. The bulk of your carbohydrate intakes comes from vegetables, pasta, brown rice, and pasta.
7. Get friends with the water
We all know how essential it is to drink H2O. Along with this, it is also necessary for the protein conversion and carbohydrate uptake. Most importantly, fats are regularized through a process known as hydrolysis and insufficient liquids would hinder fat breakdown.
8. Get some good sleep
People who sleep seven to eight hours per night are likely to be leaner than those who sleep five to six hours. Researchers have said that when you’re sleep deprived, your body produces more stress hormones, which would, in turn, increase your appetite. Also, keep a habit of exercising in the morning, then after work.
9. Keep your appetite right
People who eat more fiber-rich foods such as vegetables, fruits, and nuts are less likely to be overweight. Eating the right kind of food and exercising should be your prime responsibility.
10. Control your cravings
By that I mean give a right direction to it. Most of the women overeat not because they’re feeling hungry, but because they get ‘food craving.’ the next time if you feel like eating something, ask yourself what you want to eat? Salty? Sweet? Smooth? Crunchy? If you’re craving sweet and crunchy, try a bucket of popcorn with a pinch of artificial sweetener or you can even try the sugar. If you want something sweet and creamy, you can go for a vanilla yogurt. If you’re looking for something salty and smooth, you can try chunks of low-fat string cheese.
To maintain an optimum health should be your supreme responsibility. Also, with the diet, you need to exercise regularly to maintain yourself in proper shape.