10 Very Simple Eating Rules to Lose Weight Effectively

Tired of remembering all sorts of complicated rules that claim they can help you shed off excess pounds effectively? Oftentimes, the simplest ones prove to be the most effective as they are easy to remember and incorporate into your life. Below you will find perhaps 10 of the most straightforward rules to losing weight.



Rule #1: Have a hearty breakfast first thing in the morning

According to experts, your body should be supplied with energy within an hour after waking up. Otherwise, it will turn to your muscles for energy. You don’t want to lose muscle mass as it will surely slow down your metabolism.

Rule #2: Obtain most of your daily caloric needs early on

By making sure that you eat like a king in the morning, lunch like a prince at noon and have dinner like a pauper, you are not going to hit the sack with unnecessary amounts of calories that will be converted into fat.

Rule #3: Eat on a regular basis

Eating on a regular basis keeps your blood sugar level normal, warding off hunger pangs and exhaustion. Make sure that you include plenty of whole grains, fruits and vegetables that pack complex carbohydrates.

Rule #4: Pay attention to two very important signals

First, ensure that what you’re feeling is actually hunger and not just thirst or boredom. Second, see to it that you don’t miss that satiety signal by eating slowly so you don’t end up too full when it goes off.





Rule #5: Consume foods that are rich in calcium and vitamin D

Try to have up to 3 servings of calcium- and vitamin D-rich foods daily. Other than making your bones strong, scientists say that these nutrients are highly effective at keeping unwanted pounds at bay.

Rule #6: Don’t stay away from fats as some fats are good for you

Monounsaturated fatty acids and omega-3 fatty acids energize you and help promote weight loss. It’s a good idea to have 3 to 4 servings of healthy oils, avocados, nuts, oily fish and even chocolates to obtain enough of those good fats.

Rule #7: Have enough high quality protein

Protein makes you feel full for a longer period of time. It also helps build and maintain muscles that burn lots of calories all the time. Aim for 3 servings of lean protein daily — fish, chicken, turkey, and lean beef and pork cuts.

Rule #8: Have enough fiber

Experts recommend for you eat not less than 20 grams of fiber a day. Fiber promotes regular bowel movement and makes you feel full. Excellent sources include fruits, vegetables and whole grains.

Rule #9: Drink 8 to 12 glasses of water daily

Water fills your stomach and makes you feel full. Also, experts from Stanford Prevention Research Center say that drinking plenty of water is linked to a 5-pound weight loss in a year. It may not seem a lot but 5 pounds is still 5 pounds.

Rule #10: Steer clear of restrictive diets

Being healthy and looking great should not feel like you’re punishing yourself on a daily basis. The reason why fad diets constantly show up is because none of them can make you lose weight for life.

Losing weight need not be made tedious by rules that are too complex. All you need is to abide by very simple ones that are proven to work. If there are other very simple weight loss tips and tricks you know, do share!





Source:
http://health24.com