Looking good for your high school reunion creates an uplifting experience. Over the years, you might have put on more weight than you wanted, but are now ready to do something about it. The most effective way to lose weight is to combine a diet rich in protein, complex carbohydrates and healthy fats along with exercise and careful meal planning. Sticking to a few healthy eating tips will help you reconnect with high school friends without feeling self conscious.
Snacking Healthy
One essential part to your weight-loss diet will be eating healthy snacks to stave off overeating. According to Mayo Clinic, eating smaller meals or healthy snacks more often can help prevent overeating later in the day which can lead to weight gain. Mayo Clinic recommends eating low-calorie, high nutrient snacks around 100 calories. You'll satisfy your hunger without ruining your appetite for the next meal.
Protein
Protein is essential for building and maintaining lean muscle mass and should be eaten at every meal during your diet. Protein also requires more energy than carbs and fat to digest, making it essential in boosting your body's metabolism for weight loss purposes. Get 20 percent of your daily calories as protein. Stick to sources like chicken, egg whites, lean turkey and fish.
Complex Carbohydrates
One of the major culprits in your post-high school weight gain may be simple carbohydrates -- white rice, pasta, candy, sodas and other sugary snacks. These carbohydrates may taste good, but can cause weight gain when ingested in excess. Complex carbohydrates, on the other hand, help prevent weight gain by keeping you feeling full longer. The fiber they contain helps you maintain a healthy weight, keeps you regular and also keeps your cholesterol at a healthy level. For your diet, avoid overly refined carbohydrates like cereals, nutrition bars and sugary pastries. Stick to vegetables, fruits, oats and whole grains. Get about 40 to 60 percent of your daily calories as complex carbohydrates. If you are more active and plan on exercising during your diet, eat more toward the higher end of this range.
Healthy Fats
It may be tempting to cut back on fats for your high school reunion diet, but avoid doing so. Your body needs healthy fats for a variety of reason. Healthy fats promote hormone development and growth. Without enough of it, you will not be able to build lean mass effectively and as a result slow down your weight loss endeavors. Healthy fats also help your body absorb fat soluble vitamins. Good sources include fish, olive oil, peanut butter and avocados. Strive to eat around 15 to 20 percent of your daily calories as healthy fats.
References
- "American Council on Exercise: Personal Trainers Manual"; Cedric X. Bryant; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- MayoClinic.com; Snacks: How They Fit Into Your Weight-loss Plan; May 2010
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