5 Eating Habits For Weight Loss And Muscle Gain, Experts Say
5 Eating Habits For Weight Los – Shedding pounds while building muscle is no small feat. These common fitness goals are tough enough on their own, but trying to accomplish them simultaneously can be overwhelming. Doing so requires discipline, perseverance, consistency, and hard work. However, you can exercise with monk-like discipline and clockwork consistency, do hours of cardio, and lift all the weights in the gym, but if your eating habits and nutrition aren’t dialed in, you’re doing all that for nothing. The good news is that developing healthy eating habits to fuel your fitness and weight loss goals isn’t as complicated as you’d think. Today, we’re here to share some solid eating habits to lose weight and gain muscle. If you’re intrigued, keep reading.
Most importantly, establishing good eating habits doesn’t mean you have to obsessively count calories, stress over every bite of food, or change your entire way of eating. Nor do they mean eliminating comfort foods and sacrificing all your favorite meals. Instead, they focus more on learning to eat intuitively and tweaking your diet over time until you begin enjoying and craving healthy whole foods that help you burn fat and shed pounds while building lean muscle.
If you’re looking for expert tips and advice to help get you started on your weight-loss-muscle-building journey, we’ve got you covered. We spoke with registered dietitians who share some fantastic eating habits backed by science to help you lose weight and gain muscle. Keep reading to learn the best ways to improve your eating habits so you can stop chasing unattainable goals and make your fitness dreams a reality.
Eat more, not less.
healthy oatmeal bowl for breakfast to lose weight and gain muscle
It sounds counterintuitive, but eating more can actually help your weight loss goals. Oh, and don’t skip meals like breakfast! “Believe it or not, frequently eating in smaller portions can help with weight loss. This is because your body is in balance and consistently receiving nutrients to stay in balance,” says Bianca Garcia, RDN, registered dietitian nutritionist with Health Canal. “Skipping meals can cause you to gain weight. By the time you eat, you’re often so hungry you may end up eating more than you should.”
Eating smaller, more frequent meals throughout the day can help you shed pounds and build lean muscle by boosting your body’s fat-burning potential. Aim to eat small, nutritionally-balanced meals containing healthy carbs, proteins, and fats every three hours or so. Protein in particular promotes weight loss and is essential for muscle protein synthesis, according to research. If you don’t eat enough, your body can enter starvation mode, which hinders weight loss and muscle gain. Starvation mode causes your body to conserve calories, store fat, and burn muscle for energy instead of fat.
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Cook more meals at home.
couple cooking healthy meal at home to lose weight and gain muscle
Kimberly Gomer, MS, RD, LDN, Director of Nutrition at Pritikin Longevity Center + Spa, tells Eat This, Not That!, “Cooking at home is a great way to reduce the number of meals you eat out or order in. That way, you have less temptation to order foods that are unhealthy. When you cook at home, not only do you save money, but you control what’s in your food and know exactly what you’re eating.”
Multiple studies have found that a “higher frequency of cooking and eating at home is associated with healthier diet quality, fewer calories consumed, and greater weight loss,” according to an analysis published in the Nutrition Journal. Another pro tip for cooking at home is to make sauces from scratch. Instead of using store-bought or fast food sauces loaded with added sugars, sodium, and calorie-dense oils, make your sauces at home with a base made from cashew, tahini, avocado, or any other healthy whole food.
Include fiber-rich foods in each meal.
fiber foods concept
If you were to select one nutrient for overall health that was the king (or queen) of all other nutrients, you’d be hard-pressed to find a better contender than fiber. Besides making you feel full and improving digestion, fiber plays a vital role in weight loss, according to research published in the Journal of Nutrition. According to WebMD, fiber slows down digestion and boosts your blood sugar. This helps reduce cravings and prevent overeating.
While fiber doesn’t directly affect muscle growth, eating fiber-rich foods improves your overall health and performance, allowing you to work out longer and harder to burn fat and gain muscle. “Fiber can be found in fruits, vegetables, legumes, and whole grain foods. High fiber intake can help limit sugar and fat absorption into your body. This, in turn, can reduce the calories the body absorbs,” says Garcia.
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Cut out ultra-processed foods.
One of the most powerful eating habits you can develop for any health or fitness goal is eliminating or limiting ultra-processed foods in your diet. According to the National Institutes of Health (NIH), “ultra-processed foods” include ingredients found mainly in industrial food manufacturing, including high-fructose corn syrup, hydrogenated oils, emulsifiers, and flavoring agents. These foods are major contributors to weight gain and can spike your risk of chronic disease.
“Avoid anything packaged with a long ingredient list, including sugar, processed vegetable seed oils, processed grains, chemicals, and additives,” advises Gomer. “These foods cause inflammation and weight gain. In addition, the food industry purposely creates combinations of salt, sugar, and fat that become addictive, yet cannot offer satiety.”
Eat more plant proteins.
vegan bowl plant protein
In order to lose weight and gain muscle, eat foods packed with plant-based protein. The best sources include legumes (beans, lentils, chickpeas), soy products (tofu, tempeh, edamame, soy milk), quinoa, seitan, nuts, and seeds.
“When broken down into amino acids, protein becomes the building blocks of tissue growth, like muscles,” explains Garcia. “Most people think meats and poultry are the best sources of protein, but unfortunately, these also come with cholesterol which can cause cardiovascular issues. Plant-based proteins are natural, clean, and are a healthy source of vitamins and minerals.”
7 Weight Loss Habits Of The Biggest Losers
By Jeff Csatari of ETNT Mind+Body |
The latest diet or fitness fad always receives a lot of attention. Why? It’s human nature to believe that a lean, attractive spokesperson on TV or online holds the secret to rapid weight loss. What works for one may not be as effective for someone else, which is why diet tricks fail so often. It’s like one pull on a slot machine: very low odds of success. But in the weight loss gamble, you’ll increase your odds of payout if you bet on trying several complementary strategies that have worked for many people—and stick to them. That’s why we’re sharing seven weight loss habits of the biggest losers—and no, we’re not talking about the contestants on the reality TV show, “The Biggest Loser”—that’ll inspire you to kickstart your fat loss journey.
A research organization called The National Weight Control Registry (NWCR) at Brown Medical School and The Miriam Hospital Weight Control and Diabetes Research Center in Providence, Rhode Island tracks people who have dropped a substantial amount of weight and maintained it for an extended period of time. The Registry has more than 10,000 people in its database. On average, registered members have dropped 66 pounds and kept the weight off for 5.5 years. Now that’s pretty impressive!
The Registry’s findings point toward common weight loss habits you’ll recognize that have a strong basis in scientific study. Still, everyone’s genes can express themselves differently, as the diversity in the Registry’s results suggests:
– Weight loss has been anywhere from 30 to 300 pounds.
– Certain individuals lost weight very, very slowly, while others lost it quickly.
– Some people followed a specific program, while others made up their own routine.
– Years of maintaining weight loss ranged from one to 66.
Everyone’s unique—including you. But your chances of winning by losing may increase if you practice seven weight loss habits of the biggest losers that the NWCR findings reveal have worked.
Read the original article on Eat This, Not That!
© Provided by Eat This, Not That!
Weight Loss: This YouTuber’s Transformation Story Is Amazing, Know How He Lost 15kg In Just 100 Days
© Provided by DNA
Many people get body shamed due to their heavy weight. We live in a time where physical appearance matter more than inner selves. This can affect someone’s mental health to the extent that a person might feel inferior in front of others.
Of, course staying fit is important but, one should not only focus on losing weight just to get a perfect size because there’s nothing called perfect. Instead, their focus should be on leading a healthy lifestyle.
Weight loss tips: Cut THESE 3 white foods from your diet to lose weight
Recently, a YouTuber shared his transformational story that how he lost 15kg in just 100 days.
In the interview with the Aajtak.In, this YouTuber shared his lost weight journey.
Name: Jeet Rathore
Job: YouTuber and blogger
Length: 5 feet 8 inches
Max Weight: 94kg
Current Weight: 79 kg
Total Weight Loss: 15 kg
Weight Loss Journey of Jeet Rathore from 94 kg to 78 kg
How did Jeet Rathore transform himself in just 100 days?
Talking to Aajtak.In, Jeet Rathore said, “I have done transformation twice before but, this time the process was different. I was trying to lose weight for a long time but due to my marriage preparations and my office workload, I didn’t pay attention to my body and kept gaining weight. When the lockdown came, all my work was done from home. Workload and unhealthy eating habits made me gain 94 kg. I lost all confidence in myself. When the lockdown got over and I started going to seminars, many times my fans used to meet me and say, “Sir aap face to face kuch alag dikhte hain.” (sir, you look different in person) just those things made me think that I have to do something now.
Jeet Rathore further said, “After a few days my fitness trainer friend met me and he made me realise that I’m going wrong. He said that I should start my transformation journey today itself. After this, my friend’s diet and workout plan helped me to lose 15 kgs in 100 days. Our focus was on muscle gain rather than fat burn which helped me get more fit. Today my weight is 78 kgs and I feel pretty good about myself.”
Weight loss diet
Jeet Rathore said, “Our focus was already on muscle gain instead of reducing fat, so we paid more attention to protein diet. Took a low-carb diet for the first 50 days, then cut the carb further and the last For 7 days, carb was completely removed from the diet. In my diet, I used to take oats, dry fruits, and fruits in the morning and eat green vegetables with chicken, rice, and roti for lunch. After this in the evening after the workout, protein shake and for dinner, I used to eat chicken-rice-salad.”
Jeet further said, “When the last 10 days were left, at that time we completely removed the carb from the diet so that the body uses the fat of the body as energy. By doing this, my weight was reduced from 78 to 75.
Jeet Rathore said, “In the first 10 days of starting the fitness journey, I only made my body used to exercise by going to the gym. So, that the body does not get a sudden shock. After that, I started weight training gradually. “I used to do different workouts on different days for each of my body parts. After this, after the 50th day, I started slow-intensity exercise which burns fat and not muscles. Then as the journey progressed, I started exercising twice a day. Used to do cardio or slow-intensity exercises on an empty stomach in the morning and weight training in the evening. I lost weight just because of following this workout routine.”
Tips to lose weight
Jeet Rathore explains how one can lose weight, “One who wants to reduce his weight should be consistent in their routine. I thought of changing myself in 100 days and i knew i will. Just like this, if you keep a positive attitude towards your goal, then you can easily transform yourself. Anyone can lose weight with the right diet and physical activity. But keep in mind that always start your weight transformation with the help of an expert.