It is important to drink enough fluids daily to keep well hydrated. This is additionally important during weight loss because the body’s need for fluid is often misinterpreted as a desire to eat. During weight reduction, drink plenty of water throughout the day and avoid high-calorie fluids, such as regular soda, sweetened tea, and full-fat milk. Also drink fluid-replacement beverages only when needed,for example, during a long training session. These and other sport supplements add calories and may even suppress fat oxidation during and after exercise.When you are actively seeking weight loss, it is better to drink water and snack on carbohydrate- and protein-rich snacks such as a banana with peanut butter and dairy or soy yogurt with fresh fruit. Save the supplements for when you needthem.
Watch Portion Sizes
As mentioned earlier, an eating plan that promotes healthy weight loss should look like the meal plan but contain slightly fewer calories than required to maintain weight. Thus, if you already eat well, you may simply want to watch your portion sizes. If you don’t eat well, you should go ahead and create a meal plan for weight reduction. It is interesting to note that the amount of food considered to be a normal portion has escalated over the past 20 or 30 years. Research from the Department of Nutrition, Food Studies, and Public Health at New York University has found that portion sizes in eating establishments are now two to eight times greater than recommended serving sizes. This has also influenced what we consider to be normal at home.
Because you consume more calories when more food is on your plate, you can reduce energy intake simply by putting less on your plate and focusing on smaller portions. Although this may be difficult in certain social situations, for example,when eating with your running buddies or when celebrating with the team at the postgame meal, remember that everyone has a different metabolism. Either find a vegetarian buddy to split a healthy meal with or take half of it home for the next day. Another option is to choose a healthy soup and salad or a small entree with steamed vegetables. And by all means, avoid all-you-can-eat buffets, even if their options for vegetarians are limited.
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