Maximize your meals
Lunch is Jan Brady’s meal: stuck in the middle, usually boring and sometimes even ignored. But it’s time to stop giving all the attention to breakfast and dinner, especially if you want to lose weight. Recent research has shown that lunch – where and when, what you eat – is an important part of the pound’s shedding equation. “Getting the right fuel type at lunchtime can help you stay focused in the second half,” says Dawn Jackson Blatner, a member of FITNESS’s advisory council. “be flexible. “However, too much food or wrong type can have the opposite effect, leading to an energy breakdown in the afternoon and evening.” We invite experts to offer the best advice to help you make the most of your lunch. Read their important tips.
Change things. Turkey whole wheat? Brown’s packaging of old things may backfire. The Bestgest Loser chef and nutritionists, The author of “fragrance first” Cheryl Forberg said: “varieties are very important to get The right nutrition combination, it can help you better enjoy your meal, because it is visually appealing. This means feeling satisfied and satisfied. In fact, a study published on Appetite found that people who eat healthy lunches don’t eat much at dinner. Blatner suggest packing lunch of 400 to 500 calories, about 25% of the protein (3 to 4 ounces), 25% of the whole grains (3/4 to 1 cup) and 50% of colorful vegetables (about 2 cups), with about 100 calories’ worth healthy fats. Blatner explained: “grain can provide you with the fuel and energy, protein and fat can keep you full, the moisture in vegetables and fiber fill your body, and provide the necessary vitamins and minerals.
Don’t eat too late. “International journal of obesity, according to a study published in the 3 o ‘clock in the afternoon after lunch dieters significantly reduce weight, and in 20 weeks to slow down the speed slower than a breakfast, even though both groups consumed similar number and type of food. “It’s important to maintain energy levels every few hours and make sure you don’t overindulge,” faubourg said. “It also helps you stay focused on natural hunger cues so you don’t become a clueless herder.” She recommends setting a timer or scheduling your lunch and snacks like meetings. Blatner added: “the best time is when you’re hungry and not hungry. “Lunch should be four to six hours after breakfast,
Squeeze in sweat. Working out at lunchtime is a great way to get your lunch calories. Sports nutrition consultant, Nancy Clark’s sports nutrition guide, author of Nancy Clark (Nancy Clark) said: “it can also allow you to get some fresh air, clear your head, make you more efficient. In the afternoon. You may need to modify what, when to eat, so that there is enough fuel in the tank, but not too much, and you lose weight. “Some people can eat and run, but others need to wait half an hour or so for an hour to exercise, depending on the amount of food they eat and the intensity of their exercise,” clark notes. “Try to find the right balance,” she suggests starting with something small, like half a sandwich or a piece of fruit, 30 minutes before the workout, before eating most of the food.
Put down your desk. More than 60 percent of americans work at lunchtime, according to a survey by the American dietetic association. In addition to avoiding the crumbs on the keyboard, there are several compelling reasons to avoid bites. “Distraction is too easy and leads to overeating, because you don’t know how much you eat,” says Blatner. In fact, a recent study published in the American journal of clinical nutrition found that distracted eating causes people to eat more at lunch and at the next meal. It could also mean a growing number of sick days: researchers at the university of Arizona found that the average desktop is about 100 times more bacteria than an average table and 400 times more than the average toilet seat. Get up and go to other places to eat, whether it’s an office lounge, a kitchen area or a nearby park bench.
Show restraint in the restaurant. According to a recent study in the journal PLOS one, it makes you feel more relaxed when you go out and have lunch with friends instead of eating alone at a table. But researchers at the university of Toronto found that regular restaurant lunches have more than 1,000 calories, which is why Forberg and Blatner suggest doing a little research before you go out. “Most chains have listed nutritional information online and using it to plan ahead will help you make the right choices,” Blatner said. If you’re going to an omnipotent restaurant, look into all your options and start at the healthiest restaurant, even in the middle of the cafeteria. A Cornell university study found that about 66 percent of the first three foods eaten by diners were placed on a plate.