Macronutrients and Micronutrients for Fat Loss


Once you reach a weight level you are happy with, you enter the weight maintenance phase. This is a place many people make a mistake of going back to old habits and gaining back all the weight you lost. Think of “The Biggest Loser” TV show participants who managed to drop a lot of weight in a short time but later they gained it all back and sometimes even more.

Don’t fall into the yo-yo dieting trap, make sure you change your lifestyle permanently to keep your achievment. Ideally, you need to adopt a lifestyle that allows for your weight maintenance without conscious efforts.

You will have to adopt both diet changes as well as activity changes for the sake of overall health and weight maintenance. An example of diet change can be cutting simple carbs in your meals for more vegetables. To put it simply, fewer potatoes, more tomatoes. Take a smaller pastry instead of the bigger one. Replace carbonated and sugary drinks with unsweetened green tea, water, or black coffee. You got the idea.

A few examples of activity changes are biking to school or work, taking stairs instead of elevators, parking at the farthest point on the parking lot, taking evening walks after dinner with your loved one, and so on. Possibilities are limitless, you just should find out what works better for you.



Let me emphasize that I am talking about simple healthy weight maintenance, nothing more, nothing less. If you are trying to build your muscles, train for endurance events such as a triathlon, etc, you will have different considerations than an individual who is attempting to keep his or her weight in the acceptable range.

Keep in mind what you have to keep track of your weight, both visually and by scales. If you have a hard time fitting in your pants which used to fit okay before, it is a clue that you are gaining weight again. Analyze reasons; it will take time and effort, but it is worth it.


Water consumption

This is very important and essential for humans. Water helps facilitate a lot of functions in the body including metabolism support and nutrient delivery.

As a positive side effect, water helps you feel more full and less hungry.

Also, often we mistake thirst for hunger and eat instead of drinking, so you might drink a few cups of water when you feel hungry and stop food cravings.

Some people say that drinking ice water helps with fat loss because it requires the body to burn more calories to warm it up. I would say drink water at a comfortable temperature for you. I drink room temperature water simply because I like it more than ice-cold water and I can drink more of it. It takes some time to practice drinking water frequently, but later it will become second nature. Make it a part of your lifestyle and you will never look back.

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