When losing weight, make sure you do so through a consistent exercise regimen and a healthy, balanced diet. According to the book "Exercise Physiology: Energy, Nutrition and Human Performance," as you lose weight, your metabolism and caloric needs change, and the proper diet is paramount to keeping the weight-loss process going and preventing weight gain or plateauing.
Water
Registered dietitian Kim Dorval recommends at least 64 oz. of water per day. The human body consists of 50 percent to 75 percent water, according to the American Dietetic Association, and it's always in need of replacing. Water has so many benefits, including regulation of body temperature, purifying blood, moisturizing air in the lungs, increasing absorption capability of organs, detoxifying the body and transporting nutrients within cells. For those losing weight and exercising, water protects and moisturizes your joints, hydrates your muscles, strengthens your bones and boosts your metabolism. "There isn't enough I can say about how important it is to stay hydrated and drink plenty of water," says Dorval. "Especially if you're losing weight, water is extremely important. Water is also going to help prevent overeating and consuming extra calories. If you drink a large glass of water before every meal, that's a trick to keep you feeling full faster."
Lean Meats
Lean meats contain less fat and calories than other meat. Think turkey and turkey-based products, chicken and fish. Lean meats are a wonderful source of protein, the building blocks of muscles. If you're losing weight, eating enough protein is going to build lean muscle and prevent you from overeating unhealthy carbohydrates and sugar. Lean meats also contain essential vitamins like iron and magnesium, which give you energy, boost metabolism and aid your immune system.
Spinach and Green Vegetables
Spinach and other green vegetables are very important if you are losing weight. Spinach strengthens the heart and contains vitamins A, C and E, which prevent clogged arteries. A healthier, stronger heart means you can work out longer and at a more intense pace, which leads to more overall weight loss. Green vegetables also contain fiber, which cleanse the digestive tract, preventing excess fat storage. Fiber also helps you feel fuller, longer, which stops you from overeating. "Think salads; think vegetable juices," says Dorval. "The more vegetables you eat, the better your weight-loss efforts will be. You almost can never get enough veggies in your diet and they're chock-full of nutrients that will keep your metabolism going and your weight loss efforts at a healthy pace."
References
- Kim Dorval, R.D.; Nutrition in Motion; Bedford, N.H.
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
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