8 Eating Habits For Losing Weight And Gain Muscle


muscle-buildingEvery choice you make when it comes to food makes a difference in your daily life. That way, you can change small habits that will change your routine very little but will revolutionize your diet and contribute to your health, eliminating several pounds. Check out!

1) Begin meals by Salad


Consuming foods with higher volume, high in water, fiber and low calories increases satiety and decreases the amount of food eaten later. Therefore, at lunch or dinner always bet on a plate full of Salad at the beginning of the meals.

2) Eat fruits First

Do not even think about skipping breakfast. Start the day consuming fruits; they are rich in fiber, water, vitamins, and minerals. Thus, you prepare your body to face the first routines of the day with disposition, increasing its concentration and yield.

3) Drink Plenty of Water

drink water

We should consume about 8 glasses or 2 liters of water per day. The greater the intake of foods high in water, the less the need to ingest the drink. If you practice physical activity, the need increases. And in the heat, more water must be consumed to replace what has been lost with sweat. But make sure to keep an hour of gap for water after a meal.

Intake of water is necessary to remove toxic substances from the body through the urine, to maintain blood volume, to avoid a high concentration of salts in the body and also to replenish the fluid lost through sweat and urine.

4) Make small snacks

To keep the body in shape and the metabolism accelerated, nothing to be left without eating for long hours. Always have healthy food around for a small snack in the middle of the morning and in the afternoon. Low-fat yogurts, whole-grain crackers, cereal bars, and fruit are good options to quench hunger and still maintain a good shape.

5) Use a Multivitamin

The use of multivitamin helps to achieve the right amount of vitamins in a poor diet. However, people who are worried about food and opt for healthy foods may also not be able to reach the ideal amount. Therefore, the use of multivitamin once daily is valid. Also, we already know the power of vitamins in the prevention of diseases such as cardiovascular, cancer and osteoporosis.

6) During the day reduce only 100 caloriessaying no to gluten food

Reducing just 100 calories a day from your caloric need to maintain your weight can lead to a reduction of 5 pounds per year. This may seem like a bit, but considering that weight gain is gradual, in the long run, this decrease will have a big impact on weight and health. This also shows that a highly restricted feeding is not necessary to achieve the desired weight, leading to an effective maintenance of the weight.

7) Consume Carbs Before Exercises

Doing exercises after fasting is a serious mistake because it drains vital nutrients from the body: the muscles. If there is no sugar available, the body will use muscle protein for energy. To avoid this damage, eat one hour before the activity a food rich in carbohydrates like bread, cookies, and fruits.

8) Take Natural Protein and Carbohydrates

Soon after practicing exercise it is important to replenish glucose and provide protein to the body for building muscles. Rice, potatoes, bread, pasta, vegetables, fruits are examples of foods high in carbohydrates. Already, proteins are present in meats, legumes (beans, chickpeas, soybeans), milk and its derivatives.

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