Swimsuit season is just around the corner, and you may be on a search for effective summer diet tips to get your body ready for the beach. Weight loss occurs when you eat less than you burn. Usually, effective and permanent weight loss requires some changes in your lifestyle. The dietary pointers below can help you achieve your summer weight loss goals.
Be Mindful of Your Calorie Intake
For an average adult, you can eat about 1,500 to 1,600 calories per day without gaining weight. If you keep your daily caloric intake between 1,200 and 1,300, you can lose weight without changing your activity level. Make sure you do not become too drastic about reducing calories. Being too stingy on food may increase your stress level, so that you always crave food, and makes you more likely to rebound after the first few days.
Reading the nutritional panel on your food products is a great way to keep track of your calorie intake and prevent over eating. When you do you calorie estimates, make sure you take serving sizes into account. Some products may look diet friendly, but the low calorie count may only be because of a minuscule amount of food in each serving.
Eat Healthy, Balanced Meals
Having a nutritious breakfast is essential to any weight loss plan. Skipping breakfast makes you more likely to overeat during the day, and puts you at higher risks for fat storage. To effectively lose weight, you should front load your calories by eating a hearty breakfast consisting mostly of complex carbohydrates and proteins. Keep your breakfast intake around 500 calories with a slice of whole grain toast, an egg, a cup of nonfat milk, a slice of breakfast ham and a serving of fruit. This is a great way to kick start your metabolism and keep your body energized for your daily activities.
Change your eating habit from having 3 big meals a day to 5 smaller meals. Munching on diet friendly snacks like nonfat yogurts, fruits and a few nuts (2 to 3 hours after breakfast and lunch) helps your body maintain a high resting metabolism, and prevents you from overeating.
Dinner should be eaten early and should be kept light and small portioned. Your metabolism is significantly slower at night, which makes your body more likely to convert calories into fat.
Make Smarter Food Choices
Fried food, heavy sauces and creams, buttery rolls and desserts are all taboo to weight loss. They are full of saturated fats, salt and sugar, with almost no nutritional value. Opt for steamed, grilled or baked entrees and light salad dressings. These are best in preserving food nutrition and eliminating excess calories.
Substitute fish and white meat for red meats. These are much lower in calories and fat than the latter, and they are rich in proteins that satisfy your taste buds and your tummy.
Make sure you eat a lot of vegetables and fruits for fiber, vitamins and minerals. Veggies and fruits are highly nutrient dense and only a few calories. Vegetables like spinach, broccoli, cauliflower and celery, and fruits like orange, plums and strawberries can keep you feeling full and are wonderful for weight loss.