Nutrition tips for weight loss
See below how diet can help with weight management as well as some lifestyle changes.
REGULAR MEALS
The consumption of regular meals contributes to the activation of metabolism. A large number of calories being consumed in one meal can negatively affect the body weight, whereas the allocation of calories in more meals can be beneficial. In addition, regular meals may help in burning fat. If one eats at regular intervals, their stomach cannot be kept empty, so the foods are slowly moving into the small intestine. As a result, glucose absorption rate is reduced. Thus, insulin secretion is lowered and the body is forced to use fat, in order to perform its functions. Finally, many studies have shown that people who consume regular meals tend to have persistently lower body weight compared to those who do not.
«GOOD» FATS
Fats are necessary for the body, as being involved in basic cell functions and in energy storage. However, if fats are consumed in large quantities daily, body weight will be increased. The avoidance of foods rich in fat (fatty meat, full fat dairy products, butter, ready-to-eat meals) and the consumption of respective lean products instead (lean meat parts, chicken without skin, fish, dairy products low in fat) is the first step in a weight reduction effort. Olive oil is proposed as the main fat source in cooking and in salads. However, it should not be consumed large quantities, because apart from containing good and beneficial fatty acids, it also contains many calories, that can impede weight control efforts.
FIBER
Fiber reduces hunger. Various foods, such as legumes, oats, whole grains, fruits and vegetables contain fiber. Dietary fiber has been associated with beneficial effects on the body. It reduces hunger, increases satiety and maintains normal intestine function. It has also been associated with lower blood glucose and cholesterol levels.
HYDRATION
Water increases satiety and regulates appetite. Water consumption has been associated with increased metabolism. According to guidelines, in general, men need approximately 2,5 liters of fluids daily, whereas women need 2 liters of fluids daily. All non-alcoholic beverages, such as water, milk, tea, juices, coffee etc. can keep the body hydrated. Apart from beverages, foods also contain water. For instance, fruits and vegetables are high-water- containing foods, therefore at least 5 portions of fresh fruits and vegetables should be consumed in daily basis.
ΑΣΚΗΣΗ
Το σωματικό βάρος εξαρτάται από το ημερήσιο ισοζύγιο ενέργειας, δηλαδή από τις θερμίδες που προσλαμβάνει κανείς από την τροφή καθημερινά και από τις θερμίδες που “καίει” το σώμα λόγω του βασικού μεταβολισμού και της άσκησης. Όσο αυξάνεται η άσκηση στην καθημερινότητα τόσο αυξάνεται η ενέργεια που καταναλώνει το σώμα μας. Επιπλέον, η άσκηση βοηθά στην αύξηση της μυϊκής μάζας, από την οποία εξαρτάται σε μεγάλο βαθμό ο βασικός μεταβολισμός μας δηλαδή οι καύσεις του σώματος.
ΥΠΝΟΣ
Σύμφωνα με τις συστάσεις, ένας ενήλικας χρειάζεται περίπου 7-9 ώρες βραδινού ύπνου. Τα τελευταία χρόνια υπάρχει έντονο επιστημονικό ενδιαφέρον γύρω από τη σχέση του ύπνου με το σωματικό βάρος. Η μακροχρόνια έλλειψη ύπνου (<6 ώρες/ ημέρα) έχει σχετιστεί με αυξημένο σωματικό βάρος και με λιγότερο ισορροπημένες διατροφικές επιλογές, γεγονός που οφείλεται κυρίως στη διαταραχή των επιπέδων ορισμένων ορμονών στον οργανισμό.