Most diets are concerned only with weight loss and not with improving body composition. However, healthy weight loss should involve losing fat rather than muscle in addition to slimming down. These tips are designed to help you improve your physique in a healthy, positive way.
#1. Write Down Everything you Eat
This will help you better determine where you may be taking in unhealthy fats or carbohydrates so you can make adjustments accordingly. It will also assist you in uncovering sources of “hidden” calories such as coffee creamers or salad dressings.
#2. Decrease your Salt and Fat Intake
Too much salt or fat in the diet will counteract any calorie counting you do. Keep sodium intake under 1,500 mg per day and fat intake below 78 grams by decreasing the amount of processed foods you consume.
#3. Train Early in the Morning
Training first thing in the morning will increase your metabolic rate throughout the day, ensuring you burn more fat and calories and notice greater energy.
#4. Drink at Least Two Liters of Water Daily
Consuming an adequate supply of water will help you stick to your diet by making you feel fuller at meals and reducing the odds that you will overindulge.
#5. Do not Over-Monitor Body Composition Results
You are likely to become discouraged if you over-monitor your body fat level or weight, which is why you should measure these things only occasionally. Weigh yourself once a week or so, and measure your body fat level every month or every other month.
#6. Eat Plenty of Fiber
Researchers at Harvard University report that women who consume plenty of fiber reduce their risk of obesity in half. Eating plenty of fiber reduces hunger to help you avoid overeating.
#7. Eat a Low Calorie Dinner
Most of your calories should be consumed during breakfast and lunch, with dinner being the lowest-calorie meal of the day. Aim for somewhere between 500 and 600 calories for your evening meal and 600 to 700 calories for your remaining meals.
#8. Consume Plenty of Protein
Building muscle requires more protein than what you would normally consume in your diet. Including a protein shake in your daily regimen will improve your body composition by helping you build lean muscle and providing you with greater energy for fat burning.
#9. Plan a Low-Calorie Day when your Diet is Broken
No matter how hard you try, there will be days when you will break your diet. When that happens, follow with a low-calorie diet the next day to counteract the negative effects of “cheating.”
#10. After Reaching your Goal, Continue Working to Reset your Fat Set Point
Your fat set point is the body fat level your body recognizes as normal. This point can take months to reset, which is why maintaining your body composition is an ongoing process.
These ten tips will not only help you lose weight, but also maintain a more muscular, athletic physique. Incorporate them into your diet and exercise regimen to ensure you are able to achieve the best possible results.