Nutrition is the biggest influences of your weight loss results. As such, you should pay close attention to your nutrition habits. Here are a list of 20 lunch and dinner tips for weight loss. Use these tips and your should start seeing a difference in your waistline within a month.
Table of Contents for Article
- 1 1. Eat meals on time
- 2 2. Be mindful of portion size
- 3 3. Do not have second servings
- 4 4. Complex carbohydrates
- 5 5. Protein is a must
- 6 6. Avoid saturated fat or fried food
- 7 7. Have lots of fruit
- 8 8. Portions should be 50% fruits and vegetables, 25% meat and 25% complex carbs
- 9 9. Drink only water
- 10 10. Drink a glass of water before your meal
- 11 11. Eat salads before meals
- 12 12. Have soup before meals
- 13 13. You don’t have to finish everything on your plate
- 14 14. Do not have alcohol with meals
- 15 15. Plan in Advance
- 16 16. Focus on your meals
- 17 17. Never eat meals in front of the television
- 18 18. Eat slowly
- 19 19. Eat meals at the dining table
- 20 20. Be aware of food decisions
1. Eat meals on time
The body gets used to a particular rhythm. When eating at irregular timing, the body may become paranoid into thinking that there is not enough food around. This happens when the duration between meals is too long. In this case, the body may go into starvation mode and hold on to your body fat.
2. Be mindful of portion size
This goes back to your plate size. Stick to a 9 inch plate. Very large plates can result in over eating.
3. Do not have second servings
Stick to a single serving. Avoid the temptations to take a second serving. Make this decision before you eat. By doing so, you will make better choices of what food you put on your plate.
4. Complex carbohydrates
Choose only complex carbohydrates instead of refined carbohydrates. Examples are brown rice, basmathi rice, whole grain bread, whole fruits, vegetables of all kinds, potatoes, sweet potatoes
5. Protein is a must
Your meal must contain protein. Protein reduces the rate at which carbohydrates are absorbed. This helps manage blood sugar levels. Protein also provides essential amino acids that are crucial in sustaining your muscle mass when losing weight.
6. Avoid saturated fat or fried food
Saturated fat usually comes in the form of dressings, red meat, dairy or cream. It is also present in fried food. Reduce the amount of oil used in cooking. Instead consume more olive oil. Bear in mind that olive oil should not be heated up.
7. Have lots of fruit
Fruits offer lots of nutrients and fibre. Make sure that you are eating some fruit with your main meals. In fact, having fruits before your main meals help to reduce the total calories eaten in that meal.
8. Portions should be 50% fruits and vegetables, 25% meat and 25% complex carbs
Be aware of the macro nutrient proportions on your plate. Mentally divide your plate into four quarters. Half of it should be fruits and vegetables. Quarter of it should be meat or protein. The other quarter should be complex carbohydrates.
9. Drink only water
Avoid all other drinks. Even fruit juices should be avoided. Eat the fruits instead of juicing them for better weight loss results.
10. Drink a glass of water before your meal
11. Eat salads before meals
Having a salad reduces the amount of calories eaten in the main meal. It also provides you with lots of nutrients and fibre.
12. Have soup before meals
Having a bowl of soup before your main meal is another strategy to consider for weight loss. It helps reduce the amount of calories eaten in the main meal.
13. You don’t have to finish everything on your plate
Stop when you are feeling full. The excess food on your plate can either be in your trash or you could carry it as fat in your thighs and belly.
14. Do not have alcohol with meals
15. Plan in Advance
Plan your meals in advance. This is especially so when you are at work. Without a little planning, you could find yourself having to eat meals that work against your weight loss efforts.
16. Focus on your meals
Do not eat while reading a newspaper or a book. Not having focus during meals results in overeating or making the wrong food choices.
17. Never eat meals in front of the television
Research has shown that people who eat meals in front of the television tend to overeat. They are also not aware of what they are eating. They will end up finishing any food that is placed in front of them.
18. Eat slowly
Eating slowly results in eating lesser calories during meals. There is a lag time between the signals sent from your stomach to the brain. Eating slowly ensures that you have not overeaten by the time your brain senses that you are full.
19. Eat meals at the dining table
When you eat your meals at the dining table, there is a tendency to get up once you are finished. If you have your meals on the sofa, you will end up eating all the food that is placed in front of you.
20. Be aware of food decisions
Be very aware of what you are placing into your mouth. Choose the food that you place on your plate wisely. Always ask your self if the food you have selected is helping or working against your weight loss efforts.