A nutrition blogger posts easy food swaps that prove you don't have to stop eating to lose weight — and the internet loves it
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Angle down icon An icon in the shape of an angle pointing down. Amanda Meixner is all about small swaps that make a big difference. Amanda Meixner/Instagram
Easy Dinner Recipes For Weight Loss To Make Forever
Meixner is the mastermind behind @meowmix, an Instagram account that raises awareness about healthy eating through simple meal prep and smart food swaps.
INSIDER spoke to Meixner about all things food, health, and fitness. Keep scrolling to read about how she makes healthy eating more approachable.
After struggling with an eating disorder in high school, Meixner was inspired to learn how to lose weight in a healthy way.
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Over the years, Meixner has optimized her strategy. For those who want to get into meal prep, Meixner's first tip is always to shop with a grocery list.
She said people often harbor two common misconceptions when it comes to eating healthy: that it's boring, and that you have to starve yourself to lose weight.
Ingredients that aren't good for your body, like high-fructose corn syrup and canola oil, are often hidden in processed foods, according to Meixner.
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Because natural foods like fruits and veggies are often less calorie-dense than processed foods, you can actually eat more if you eat clean.
However, Meixner cautioned that eating for your body is crucial. Just because you're eating healthy doesn't mean you can eat an unlimited amount.
Meixner said people who are eating healthy but not losing weight might not be eating the right portion size. The difference between a small and large handful of nuts, for example, is significant.
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It's especially important to keep this in mind when eating fats, proteins, and carbs, since these contain more calories, Meixner told INSIDER.
When you come from a lifetime of poor habits and maybe being told to eat your plate when you're not hungry, of course you're so out of touch with how much you should be eating, Meixner said.
Have what you want when you want, but don't feel forced to have a treat just to have it. Have it because you want it, Meixner said.
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According to Meixner, it's this guilt that can lead to bingeing and eating a whole box of cookies instead of just indulging in one when you're craving it.
Meixner is just as passionate about fitness as she is about nutrition. She works out six days a week and focuses mostly on weight training and high-intensity interval training.
According to Meixner, the benefits of weight lifting extend outside of the gym. She said it could lower your risk for developing osteoporosis and increase your metabolism.
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All in all, Meixner keeps her approach to being healthy as fun as possible. You don't have to do the broccoli, chicken, and rice at every meal to lose weight, she said.It might seem like there’s a weight-loss secret floating around out there that everybody knows but you. But in reality, about 80 percent of unlocking the weight-loss puzzle is choosing the right mix of filling and nutritious foods, says Marjorie Nolan Cohn, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics.
That's right, it's all about what you eat, says Cohn. (Foodies, rejoice!) But don't worry, we're not about to suggest that you spend hours slaving over the stove to nail your diet. Keeping things simple by minimizing meal prep—and planning ahead for leftovers—can help keep you on track. “I try to avoid complicating weight loss with extensive recipes, ” says Cohn.
For most young, active women, staying in the 1, 600 to 1, 900 daily calorie range is a good place to start, depending on your height and how much weight you’re trying to lose, says Cohn.
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You’ll also need to be sure you’re eating the right proportion of macronutrients, with about 50 percent of your calories coming from carbohydrates, 30 percent from protein, and 20 percent from fat, says Cohn. Yep, you heard that correctly: Half your calories can come from high-quality carbs, and you can still lose weight. “You might lose weight quickly on a low-carb diet, but the people who keep it off are eating balanced meals throughout the day, ” she says. “I’d rather you take it off slower, but while you’re taking it off, you’re learning the same principles to keep it off.”
Also, keep in mind that 70 percent of your calories should be consumed by dinner. (This includes any well-balanced snacks or drinks you might add in throughout the day.) That means if you’re on a 1, 800-calorie diet, approximately 1, 260 of those calories should be eaten by the time you reach your evening meal. “Saving up [calories] is a metabolic no-no, ” says Cohn.
“All the meals are based on a balance of proteins, fats, and complex carbs to optimize blood sugar, maximize fiber intake to help keep one full, and keep the variety fresh and tasty, ” says Cohn. “Research shows that when we’re bored and don’t like what we’re eating, we overeat.”
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Start your work week off right with protein from your cottage cheese and slow-digesting complex carbs that will keep you fuller longer, says Cohn.
Lean beef is full of iron and vitamins B12 and B6, all of which help with metabolic function and circulation, says Cohn, which are crucial for weight loss. Buckwheat pasta is high in fiber, which can help fill you up, she adds.
Not only is this day filled with totally balanced meals, but you’ll get to nom on sweet potatoes, which are delicious and high in resistant starch, says Cohn. Resistant starch is a type of fiber that is only partially digested. (In other words, you can eat more of a resistant starch food and absorb fewer calories than if you were eating the same amount of an ordinary starch.)
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Egg scramble with two-thirds cup black beans, two medium eggs, four egg whites, one cup of spinach or tomato, two tablespoons avocado
Eggs aren’t only for breakfast. Jazzing them up for a dinner entree can be a great way to have a meat-free meal that
Worried about having steak two nights in one week? According to Cohn, high-quality, low-fat beef can help you shed pounds. “As long as you have a good quality and watch your overall intake, beef is really nutritious, ” she says.
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And there you have it—a full week's worth of meals that will slim you down without driving you totally insane in terms of meal prep.
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