Incorporate diet strategies into your daily meals so you can develop lifelong habits to lose weight and keep the weight off. Monitor and record your food intake to increase your chances of reaching your weight loss goals, according to a 2005 article by John Jakicic, Ph.D., and registered dietitian Amy Otto, Ph.D., published in the "Health & Fitness Journal." Include exact measurements so your portion sizes, calories and nutrients are accurate.
Eat More Protein
Eat plenty of protein because your body burns more calories digesting protein than it does digesting carbohydrates or fat. Your body also releases a greater amount of glucagon when you eat more protein; glucagon is a hormone that aids in the breakdown of fat, according to a 2008 article by Paul Gustafson, Ph.D., published in the "Strength and Conditioning Journal."
Eat Primarily Low-Glycemic Foods
Low-glycemic foods barely raise your blood sugar or raise it only to a small extent so your pancreas produces a small amount of insulin. Insulin is a fat-storing hormone; the less insulin produced, the greater your capacity to burn stored body fat and lose weight, according to Dr. Gustafson.
Drink Caffeine
Caffeine raises your metabolism, permitting you to exercise for a longer period of time and at a higher intensity; this means you will burn more calories and lose weight. Consume 5 mg of caffeine per kg of body weight, according to a 2004 article by Jose Antonio, Ph.D., published in the "Strength and Conditioning Journal."
Stay Hydrated
Maintain your blood volume by drinking at least 11 cups of water a day if you are a woman and 16 cups of water if you are a man, according to a 2007 article by Beth Stover, M.S., CSCS, and Bob Murray, Ph.D., published in the "Health & Fitness Journal;" you may replace some of the water with a sports drink. By keeping yourself hydrated, your blood can efficiently transport oxygen and nutrients, permitting you to continue to exercise, burning calories and losing weight.
Eat Chicken, Almonds, Spinach
Chicken, almonds and spinach are rich in magnesium, a mineral essential for muscle contraction and energy production. If your diet is deficient in magnesium, your muscular strength and muscular endurance will decrease. Your cells will also be unable to produce a sufficient amount of energy to fuel aerobic exercise. This limits the amount of calories your burn, thus hindering the amount of weight you lose. The recommended intake of magnesium is 300 to 400 mg per day for men and women, according to a 2010 article by Phil Carvil, and John Cronin, Ph.D., published in the "Strength and Conditioning Journal."
References
- "ACSM's Health & Fitness Journal"; Motivating Change: Modifying Eating and Exercise Behaviors for Weight Management; John Jakicic, Ph.D., and Amy Otto, Ph.D., RD; Jan./Feb. 2005
- "Strength and Conditioning Journal"; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; June 2008
- "Strength and Conditioning Journal"; Caffeine: The Forgotten Ergogenic Aid; Jose Antonio, Ph.D.; December 2004
- "ACSM's Health & Fitness Journal"; The Science of Hydration; Beth Stover, M.S., CSCS, and Bob Murray, Ph.D.; Mar./Apr. 2007
- "Strength and Conditioning Journal"; Magnesium and Implications on Muscle Function; Phil Carvil, and John Cronin, Ph.D.; February 2010
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