There are a number of things you can do to help improve your health, lose weight and gain muscles. One thing is to eat healthier. Eating healthier will not only help with weight loss, but it’ll also give the body more energy. Eating healthy is a daily commitment that we know the importance of. It’s not easy, but if you make small changes to your diet it can be much easier than expected. Eating healthily will give us physical and mental advantages. So what should you eat to lose weight and gain muscles?
Simply follow these tips, and you’ll notice rapid physical and mental changes.
1. Eat fruit and vegetables at each meal;
There are many benefits to incorporating more fruit and vegetables into your diet. Eating a serve of fruit and vegetables at each meal will drastically increase the amount of vitamins, antioxidants, minerals and fibre in your daily intake. It will also significantly reduce risk of chronic diseases such as cancer and heart disease. Additionally, eating fruit and vegetables will improve your body composition, help you to lose weight and gain lean muscles.
2. Drink more water;
Water is the ultimate beverage. Drinking plenty of water water have a number of positive health benefits. It may help to stay healthy and lose weight by decreasing appetite. Studies show that people who drink plenty of water consume up to 200 fewer calories than those who don’t; and they also tend to have have healthier diets and live healthier lifestyles. Being hydrated is also important to maintain strength and build lean muscles. Health experts generally recommend to drink drink two litres of water every day.
3. Opt for whole-food starches;
Switching to whole-grain: bread, rice, pasta and baked goods can dramatically lower your risk of cancer, diabetes, heart disease stroke and obesity. Eating these foods will help you lose weight; because they fill the stomach faster than processed food products do. The natural fibre found in these foods delays stomach emptying which keeps you fuller for longer; additionally whole-grain foods are full of essential vitamins like iron and magnesium are essential to gain muscles.
4. Regulate your sugar intake;
We all love sugar, but too much of it has negative health effects. For many people removing sugar from their diet altogether can lead to increased cravings and a decreased ability to stick with their diet. When lowering your sugar intake, moderation works better than deprivation. Allowing yourself a little treat from time to time, rather than cutting out sugar completely; could help reduce cravings and stick to your healthy eating plan.
5. Practice mindfulness;
One of the most effective ways to improve your eating habits is by being mindful. This includes raising your awareness and understanding for hunger cues, slowing down when you eat meals or snacks, identifying what non-physical triggers make you want to overeat (i.e., boredom/frustration).
Studies show that paying attention has been as affective with weight loss than formal diets
If you’ve been struggling to lose weight or gain muscles , it may be time to turn to a trusted health professional for help. Our team of experts at Advantage Personal Training have helped many clients to reach their goals in the past. Contact us today if you want personalised advice on how to incorporate these simple changes into your diet so that you can finally achieve success. We are always here to answer any questions or concerns as well. Call or email the experts at Advantage Personal Training today.