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If you’re trying to lose weight, it can be a challenging time. One of the first things you have to do is decide on a plan for how to lose the weight. Sorting through the wealth of information and advice available can be confusing and overwhelming. You will no doubt find that information from different sources is conflicting, and with constant developments in science, health and nutrition, advice is updated and changed frequently. From celebrity eating plans to so-called diet foods, it can be difficult deciding which route to weight loss you should follow. Read on to learn more about what sort of diet you need to follow to help you shed those pounds.
To lose weight, a calorie deficit is essential. To ensure a calorie deficit, your body must use more calories than it is consuming. A calorie deficit can be created in two ways: increasing the calories you use by undertaking a program of more exercise or reducing the calories you consume.
Drastically cutting your calorie intake, known as crash dieting, may seem like a good idea to lose weight quickly, but the truth is that even if you do lose weight with this method, it is unhealthy for your body and you are far more likely to put the weight back on when you start eating normally.
In addition to depriving your body of vital nutrients, it can cause you to feel lethargic and can even make you want to eat high-calorie, high-fat foods. Skipping meals and reducing your calorie count by too much can result in weight piling back on, so it’s much better to eat regular meals and make smaller sustainable changes to your diet that you are more likely to keep up in the long term rather than reducing your calorie count drastically or starving yourself in the short term.
It’s helpful to reduce calories and that is certainly a good start, but you can actually go further than that and consider where your calories are coming from to optimize your chances of weight loss. Although all calories contain the same energy, calories from different foods do not all have the same effect on the body and therefore your weight. This is due to the different metabolic pathways that foods take when eaten. This means that different foods, even with the same calorie content, can have very different effects on the hormones in your body that regulate your weight and control hunger.
If we look at calories from protein, fat and carbs, we can see that in comparison, protein calories can actually boost the metabolism and help to reduce your appetite and cravings, helping you to stick to a healthy diet, and they can support the function of hormones that regulate weight.
Calories from highly refined and processed foods, such as processed potato chips or candy, are not only not as nutritious as whole foods such as fruit and vegetables, but they are also less filling. This means you’re going to want to eat more to make you feel full and satisfied.
There’s a wide array of foods on the market that claim to aid weight loss. However, you should always check the ingredients carefully as some that are marketed as low-fat or low-calorie can have very high levels of sugar.
Certain foods, such as Zero Noodles, are a great choice for a healthy weight loss diet as they are made from 97% water and 3% soluble fiber. This means that you can reduce your calorie intake while eating satisfying and familiar meals. Moreover, the glucomannan, as a source of dietary fiber, helps you feel fuller for longer.
When you consider a healthy lifestyle, it is clear that both a healthy diet and an exercise regimen play an important role and should not be looked at in isolation. By eating a healthy and nutritious diet, you can reduce your calorie intake, provide nutritious fuel for energy and enhance your general health. Exercise, meanwhile, will burn calories, help in the regulation of hormones, increase metabolism, and improve your physical health.
Exercise can work alongside a diet to maintain long-term weight loss. Research has shown that those people who exercise regularly are more likely to keep the weight off in the long run.