Stay Mindful of Nutrients to Stay on Track with Weight Loss<\/p>\n
As we embark on a weight loss journey, the first thing we tend to focus on is cutting calories. If we\u2019re not careful, that calorie deficit can mean falling short on key nutrients we need for good health. So, when eating mindfully for weight loss, the motto should be quality over quantity.<\/p>\n
\u201cAs you reduce calories to lose weight, it\u2019s important to make sure you\u2019re getting the right balance of macro- and micronutrients,\u201d says Molly Morgan, RDN, CDN – Owner of Creative Nutrition Solutions. Macronutrients and micronutrients each play critical roles in the body, and you need the right amounts of both to lose weight healthfully. 1<\/p>\n
Macronutrients and micronutrients: what\u2019s the difference?<\/p>\n
\u201cThe main difference between macronutrients and micronutrients is that macronutrients supply energy in the form of calories, and micronutrients help support vital functions in your body,\u201d Morgan says. 2<\/p>\n
There are three macronutrients\u2014carbohydrates, proteins, and fat. Carbohydrates have four calories per gram and serve as quick fuel for energy. Proteins also have four calories per gram and help with the structure, function and regulation of organs and tissues. And the most energy dense macronutrient\u2014fat\u2014serves nine calories per gram. Fat acts as an energy reserve, insulates and protects your organs, and absorbs and transports fat-soluble vitamins. 3<\/p>\n
Micronutrients are the vitamins and minerals we get from foods. They include vitamins like vitamin C, vitamin A, and vitamin K, and minerals such as calcium, potassium, and iron.<\/p>\n
Micronutrients support life-sustaining processes, such as bone building, eyesight, brain health, and immunity. 4<\/p>\n
Now that you know a little more about macronutrients and micronutrients, here\u2019s how to make sure you\u2019re getting enough of each if you\u2019re trying to lose weight:<\/p>\n
Pay attention to protein. Morgan says it\u2019s critical to watch your protein intake when you follow a weight loss eating plan. \u201cProtein helps support muscles and minimizes loss of muscle mass,\u201d she says. Muscle tissue uses more energy than fat, so the more muscle on your body, the more calories you burn. Good protein sources include lean meats, eggs, nuts and seeds. 5<\/p>\n
Create the perfect balance. \u201cThe \u2018right balance\u2019 of macronutrients varies from person to person,\u201d Morgan says. \u201cAn athlete training for two hours a day needs more carbohydrates than someone who engages in a 30-minute low intensity exercise routine.\u201d She says a good general rule of thumb is to get 50 percent of your calories from carbohydrates, 30-35 percent from fat (mostly unsaturated sources), and 15 percent from protein.6, 7<\/p>\n
Take a macro perspective when it comes to micronutrients. Rather than zeroing in on a particular food source of micronutrients, Morgan suggests you include a variety of nutrient-rich foods. The best foods are low in calories and nutrient dense. These include spinach, kale, peppers, tomatoes, radishes, carrots, apples, and oranges. 8<\/p>\n
Balance macronutrients in every meal and snack. Choose combinations of foods that deliver all three macronutrients. \u201cFor breakfast, have whole grain toast with hummus and a hard-boiled egg,\u201d Morgan says. \u201cAt dinner, fill half your plate with fruits and\/or vegetables, a quarter with protein such as grilled chicken or fish, and the other quarter with whole grains or nutrient-rich carbs, such as sweet potato, quinoa, or brown rice.\u201d 9<\/p>\n
Eat a fruit or veggie with every meal or snack. \u201cThis strategy helps you eat more lower-calorie, micronutrient-rich foods. Plus, fruits and vegetables are high in fiber, which makes you feel full,\u201d she says. Try combinations like an apple and a cheese stick, banana with almond butter, yogurt topped with berries, and kale chips with celery and hummus. 10<\/p>\n
Go straight to the source: To get individualized advice on how you should balance macro- and micronutrients for your goals, activity level, and medical history, Morgan suggests consulting a nutritionist or registered dietitian. \u201cAnd whenever you read about nutrition in a book or on the internet, make sure the expertise is coming from an RD or RDN,\u201d she says. 11<\/p>\n
As you get started with a weight loss plan, remember, an important part of mindfulness is staying mindful of what you eat. As you drop pounds, make it a point to balance macro- and micronutrients to sustain a healthy body and mind.<\/p>\n","protected":false},"excerpt":{"rendered":"
Stay Mindful of Nutrients to Stay on Track with Weight Loss As we embark on a weight loss journey, the first thing we tend to focus on is cutting calories. If we\u2019re not careful, that calorie deficit can mean falling short on key nutrients we need for good health. So, when eating mindfully for weight […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-16563","post","type-post","status-publish","format-standard","hentry","category-mindful-eating-uk"],"acf":[],"yoast_head":"\r\n