Losing weight is not easy. It takes a lot of time and dedication to make the necessary changes to your lifestyle. You need to get enough exercise, but you also need a healthy diet. In fact, diet may be even more important than exercise when it comes to shedding pounds. You need less processed food and simple sugars, and more lean protein and complex carbohydrates. Here is a breakdown of what and when to eat for maximum weight loss.
What to Eat
In order to slim down, you need to lose more calories than you take in. On average, one pound is a 3,500-calorie deficit, so you’d need to cut 500 calories a day in to lose a pound per week. Women need a net balance of about 1,600 calories per day and men need about 2,000 per day to lose weight. This can come through diet alone, or a combination of diet and exercise. A diet heavy in fruits, vegetables, complex carbs and lean protein will make it easier to shed pounds without stressing out at the gym.
Most healthy eating guidelines suggest that you eat between five and thirteen servings of fruits and vegetables every day, or between two and six cups. That doesn’t have to be cups of raw produce. They can be made into smoothies or cooked into recipes, as well.
The average adult should get ten to thirty percent of their daily calories from protein. When eating meat, choose lean options like chicken or fish. You can also get protein from eggs, nuts, and even certain grains.
Carbohydrates should make up at least fifty percent of your daily caloric intake. Carbs give you energy, but you need to make sure they’re complex, like whole grains, brown rice, and quinoa. You can also get carbohydrates from fruits and vegetables.
At the end of the day, it’s fairly simple. A diet full of wholesome, fresh, and natural food will promote weight loss and improve overall health.
When to Eat
While the best foods for weight loss don’t vary much, when to eat them will depend on your body, lifestyle and preference. There is no “one size fits all” approach to when to eat.
There are two schools of thought on how often to eat. In the US, we typically eat three meals a day—breakfast, lunch, and dinner. It works really well with most work schedules and is easier to plan for, but often leaves people snacking throughout the day. Additionally, waiting so long between meals can lead to overeating.
Others prefer eating four to five smaller meals a day. Eating more meals will help keep you full and prevent you from overindulging on snacks. Having so many meals per day requires a little more planning and creativity, but it’s much better for snackers. It also helps you sustain your energy throughout the day, since your blood sugar won’t drop as much.
No matter what approach to eating you take, you’ll see results as long as you eat wholesome foods and stick to a regular exercise routine.