Are you looking for nutrition tips for weight loss?
Watch this video and I’ll give you five important tips for weight loss that you can use during self isolation.
Hi, it’s Ivana.
Welcome to my channel. Please subscribe, hit the bell, do all the things.
I’m an online nutrition coach specializing in practical, evidence-based nutrition.
In this video I’ll give you weight loss nutrition tips that you’ll need if you want to lose weight during self isolation.
While we’re on the topic, yes, it’s okay to take care of yourself and achieve your goals while we’re going through this crazy time. Don’t let anyone tell you that it’s selfish or you should be focusing on other things. The better you feel, the more you can give to others and you can be a positive force that fights all the negativity that’s around right now. So smash that like button if you’re still up for achieving your goals.
I’m breaking down five weight loss nutrition tips.
Watch until the end because the last tip is the one that finally got me off the weight loss rollercoaster and allowed me to stabilize my weight longterm even after years of struggle.
Increase Your Veggie Intake
So the first one is increase your veggie intake.
Most of us know that veggies are important but we’re not getting enough and this doesn’t need to be fresh vegetables because these can be harder to get right now. You might not get what you want at the right time. Frozen veggies are just as good and they can be mixed together in stir fries, which are really filling option and really tasty option as well. You can also use canned veggies occasionally to top up your veggie intake.
Vegetables are a basic of good nutrition because they have vitamins, minerals, phytonutrients, like carotenoids, lycopene, allergic acid, lutein and fiber, which is important for digestive health and weight loss.
So they’re a key for weight loss because they’re low in calories and they fill you up and so they’re healthy and help you with weight loss.
Drink Enough Water
My next tip is drink enough water.
This often gets overlooked, but water is really important for weight loss.
If you’re not drinking enough water, you may feel hungrier. You can mistake your thirst for hunger.
That empty feeling that you have in your stomach may just be a need for more water, not food.
An easy tip for weight loss is to drink a glass of water about 15 to 30 minutes before each meal.
Research shows that you’re likely to consume fewer calories at your next meal, and I calorie deficit is what’s going to help you achieve weight loss.
Watch Your Portion Sizes
Number three, watch your portion sizes.
You can eat almost any food you like as long as you don’t have an allergy to it and still lose weight, but you need to manage your portions.
Now this is particularly important for snacks because it’s easy to get carried away and eat more than you intend to. Now, the best way to manage this is to portion out your food in advance, whether it’s a meal or a snack so you can package up your snack food in smaller containers.
I often use measuring cups to make sure that I’m eating the right amount. I’ll use the one quarter cup size for a portion of nuts for weight loss.
Calorie dense foods can really add up quickly, so measure your portions and events and stick to the amount that you’ve planned out.
Limit Processed Foods
My fourth tip is limit highly processed foods. To lose weight and for the sake of your health you want to minimize your intake of highly processed foods. That doesn’t just mean sugar, but also refined carbs like potato chips, fries, crackers, white flour, white rice, white bread.
Then also the sugary foods like candy, sweet drinks like Poppins juices, overly sweetened coffee drinks, baked goods like muffins, danishes donuts, cereal bars. Remember that I said limit these foods. You don’t need to cut them out of your nutrition plan completely, but you want to reduce the frequency and the amount of these foods that you’re eating.
Sugar itself really isn’t the problem in reasonable quantities. Now, fruit which has a lot of vitamins and phytonutrients, those are plant nutrients and it fills you up with very few calories. It actually has quite a bit of sugar.
But is that a problem?
I’ve never met or heard of anyone who is overweight simply because they ate too much fruit. You’re more likely to get the runs before you put on a lot of fat from fruit.
So don’t worry so much about the fruit. Do keep in mind that when you eat a lot of fruit, which is very sweet, you may experience cravings for other sweet things.
And if that’s the case for you, then you may want to reduce your fruit intake slightly.
Have Protein With Every Meal
And now my last tip, which helped me get off the weight loss rollercoaster after years and years of battle, have protein with every meal protein keeps you fuller for longer. It minimizes the blood sugar fluctuations that can make to cravings later on.
Protein is also the most thermogenic nutrient. It actually burns more calories to digest than carbs or fat. Protein is really essential.
My main sources of protein are chicken breast, fish, salmon, that type of thing. That’s what I really enjoy. I also use whey protein and Greek yogurt or Skyr.
Those are yogurts that are higher in protein than other yogurts, so they have less sugar and more protein. Those are my favorite protein sources.
You can also have lean red meat if that’s one of your choices, and there are some plant based proteins as well that can help, although it’s very hard to get the right amount. So you might want beans and then nuts have a little bit, but they’re primarily a fat source rather than a protein source. But beans, lentils, legumes, those can contribute to your protein as well. So I hope you learned something today.
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Thanks for watching this video today and I’ll see you next week.