This category post articles about diet and nutrition that helps you get the fitness and body you dream off.

5 Diet Changes Women Can Make to Lose Weight

Eat a shrimp and lose weight. Women would be the happiest if the weight loss journey were that easy. There is no magic bullet as far as accomplishing your weight-loss goals is involved. Healthy weight loss revolves around altering your nutrition practices – increasing your consumption of some foods, reducing how frequently you eat certain foods, and knowing how to create a perfect balance that put your personality and lifestyle into consideration. Such kinds of adjustments along with professional guidance from a freelance personal trainer Singapore result in sustainable outcomes. Over time, as you start feeling healthier and stronger, those changes will be instrumental in helping you become an enthusiast of healthy eating. Keep reading to discover 5 practical diet changes that could help kick-start your weight loss.


  1. Eat Your Lunch Early

The findings of a recent research published in Obesity Journal reveal that eating lunch earlier could fast track your weight loss. Subjects who took their lunch earlier shed 25 percent more pounds compared to those who ate past 3 p.m. All subjects ate the same quantity of calories as well as the same type of foods. Researchers suspect that this weight difference could be due to hunger activating longings for junk food.


  1. Strictly Observe Eating Schedule

Quality and amount of food you consume are critical parts of your weight loss journey. No matter the diet you select, the time you eat is imperative as well. Fasting throughout the day and disregarding hunger could result in bingeing later.  Furthermore, the fluctuations of hunger during the day could make it impossible to keep cravings away. Taking regular meals at the right time could be helpful in normalizing your metabolism.


  1. Lower Your Carbs Intake

The most crucial diet change when it comes to losing weight is cutting back on carbs. Doing that lowers your hunger levels and the amount of calories you consume reduces significantly. Rather than your body obtaining energy from carbs, it starts to burn stored fat. Another bonus of lowering carbs consumption is that it brings insulin levels down, allowing your kidneys to get rid of excess water and sodium from your body.


  1. Consume Protein during the Morning Hours to Avoid Nighttime Sugar Cravings

Taking protein during the morning hours stabilizes your blood sugar. Ensure you consume a protein-rich source with your breakfast. Some superb sources of protein include eggs, cottage cheese, and Greek yogurt. Consuming more protein with your breakfast could also help minimize sugar longings in the afternoon hours.


  1. Lower Your Intake of Alcoholic Drinks

Drinking more water and fewer alcoholic drinks could benefit not only your weight loss goals but also your health. Although you don’t have to avoid alcohol altogether, you should find out if it has any role to play in your general health goals. Other than calories, alcoholic drinks don’t provide much when it comes to nutrition, so it is an important consideration to make before adopting any weight-loss program. Ask yourself whether you should take alcohol or not, how frequently, what kind, and how much may be suitable for your timeline as well as weight loss goals.


Although you can achieve your weight loss purely through diet changes, exercising can accelerate the process.  You can go to the gym thrice or four times per week, do some stretching and lift some weights. It is imperative to work with a reliable freelance personal trainer Singapore to ensure you are lifting the right weights and the right way.



A Guide On Creating The Best Bodybuilding Diet

Diet is the cornerstone of any bodybuilding program. You may spend all your time training, but if you don’t put your diet in order realizing pure, unadulterated muscles will be a pipe dream for you. The body depends heavily on nutrients supplied by foods and supplements that you eat to create a favorable environment for massive gains. The right diet coupled with the right workout program can help you gain muscle quickly and shed off excess weight. Read on to know how to eat like a professional bodybuilder.

1. Consume the Correct Amount of Protein

The diet of any serious bodybuilder should have a high amount of protein. Growing muscles at a fast rate require a lot of it, but any additional protein past the recommended amount is just calories, and thus less reliable than carbs. For most individuals, about 0.8 grams of protein for each kilogram of total body weight a day is sufficient.  However, bodybuilders should consume from 1.2 to 1.7 grams of protein for each kilogram of total body weight.

You can calculate your weight in kilograms by dividing your weight in pounds by 2.2. For instance, if you divide 180 pounds by 2.2, you will get 82 kilograms. To calculate the range for grams of protein you should consume daily, multiply your bodyweight in kilograms by 1.2 as well as by 1.7. For instance, 82 x 1.2 = 98 and 82 x 1.7 = 139, meaning you should consume from 98 to 139 grams of protein each day. If you are having trouble calculating your daily estimate for grams of protein, the services of a freelance personal trainer Singapore will come in handy.

Some good examples of high protein foods include top round steak, chicken breast, salmon, and pork tenderloin. If you are a vegetarian, incorporate soy, quinoa, mycoprotein, and seitan in your meals. Your breakfast should consist of oatmeal and egg yolks or protein-rich cereal along with a protein shake.


2. Take Nutritious Drinks Between Meals

Taking protein shakes is an excellent strategy for boosting your energy levels in between meals. They help you suppress junk food cravings. Furthermore, digesting and absorbing whey protein is easy and fast.


3. Don’t Skip Meals

Just like skipping workouts, skipping meals will frustrate your efforts to build muscles quickly. Your body continues building mass by leveraging the nutrients available in your meals. Bodybuilders who can’t schedule meals due to any reason should always keep a small cooler containing one or two meals within their reach.


4. Consider a Pre-bedtime Snack like Micellar Casein Protein

Snacking on a micellar casein protein pre-bedtime helps you keep the craving for an unhealthy midnight snack away. The digestion process for this protein is thought to be longer, which allows our slower nighttime metabolism to capitalize on it. An excellent male weight loss program Singapore can help you decide when and how to introduce a pre-bedtime snack in your diet schedule.


5. Drink Plenty of Water

Water makes up around 70 percent of your body. Staying hydrated allows your body to function well. Water speeds up the utilization of the nutrients and supplements that you eat by acting as a medium in the transportation of nutrients to your muscle cells. As far as building a huge physique is involved, you should strive to hydrate yourself as much as you can. Professional bodybuilders drink about 10 liters of water per day.

If your primary goal is to build muscle and attain a toned body, you can’t keep consuming “empty” calories that increase mass at your waistline. You must choose the best foods and supplements carefully and introduce them into your everyday diet. By implementing the above 5 tips, you will make the process of realizing your dream physique stress-free and full of unforgettable experiences.