Control your weight effectively through intelligent eating!
The key to managing your weight is to utilize the time you have to do what matters the most. Sometimes life gets so busy that trying to squeeze in a workout everyday can be impractical. If that is your situation, do not worry, you can successfully control your weight through healthy eating. Let's face it, no matter how busy life gets, you always have time for eating.
Without a doubt, eating has a huge impact on your overall health and weight. Every time you sit down to eat, you have an opportunity to decide how you want your body to look and function. That decision is very important, and depending on how many meals you eat in a day, you have the opportunity control what gets into your body each of those times.., (before it controls how you look and feel). Remember the age-old saying “you’re what you eat”?... well, that saying holds some truth to it.
"Every time you sit down to eat, you have an opportunity to decide how you want your body to look and function."
All your "calories in" i.e. (energy intake) comes from two sources, food and drink. You have total control over energy intake. Eating intelligently can improve your #BMR and help you burn more calories at rest.
“Calories out”, however, are split over four main categories.
Basal Metabolic Rate (BMR) - the total amount of energy your body burns at rest. If you were to just lie down all day, this is the energy required by your body to keep all metabolic processes going.
Thermic effect of food (TEF) - the energy used by the body to break down or digest food and store it. Protein has the highest Thermic effect of all macronutrients.
Non-Exercise Activity Thermogenesis (NEAT) - the energy you use to perform any activity not directly related to planned exercise, for example, housework or mowing the lawn.
Exercise Activity Thermogenesis (EAT) - energy used during planned exercise.
BMR accounts for the largest energy output at about 60 - 70% of your total daily energy expenditure (TDEE). It’s really important to have an optimal BMR and thyroid function (more on this in another article). TEF accounts for 10 - 15%, and depending on how you spend your day, NEAT and EAT combined is something you could vary from 15 - 25%.
"BMR accounts for the largest energy output at about 60 - 70% of your total daily energy expenditure (TDEE)."
Here are a few healthy eating guidelines you can follow to stay in good #health and control your body weight.
DRINK MORE WATER - water is a calorie free drink with a host of health benefits. Drink a glass of water first thing in the morning to jump start your metabolism and aim to stay hydrated all day long.
EAT MORE VEGETABLES - vegetables are excellent for weight control. They are high in fibre and low in calories. Include vegetables in your meals daily.
EAT MORE PROTEIN - the primary function of protein is growth and repair. Improve your body's ability to build lean muscle by increasing protein intake. The more lean muscle you have, the more calories your body can burn at rest.
CUT DOWN SUGAR INTAKE - skip the cakes and doughnuts. Opt for foods that are lower on the Glycemic Index as they break down slowly and release energy gradually, helping you maintain steady blood glucose levels.
So with the above in mind, we have established that EATING will always have a place in your daily schedule. By exercising control over what you eat and how much you eat, you can effectively manage your body weight even when life gets too busy.
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