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hi everyone so let's get straight to the
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point I'll be sharing with you three
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nutritional tips for you to lose weight
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without dieting I mean I do not believe
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in diets don't get me wrong they work
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but they only work usually for you know
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a set period of time when you go on a
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diet what tends to happen is that you
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know for example if you were to go on a
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liquid diet yes you will lose weight but
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what you're losing is not fat all you're
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losing is just water and muscle mass and
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the elephant diet will you be able to
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maintain a liquid diet for the rest of
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your life the answer is no and it's not
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good for you as well so today I'll be
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speaking about you know ways to eat
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right everybody knows how to eat healthy
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when we talk about healthy eating the
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first thing that comes to your mind is
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you know it lean meats you know have
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lots of salads you know make sure your
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plate is full of green salads
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you know brilliant protein but what
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about eating right because eating ripe
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is a key to losing weight so three tips
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I would like you to follow in order to
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lose weight without dieting our tip
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number one your Mill intervals alright
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tip number two Nutrition ratio per meal
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and tip number three calories per meal
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let's go into you know each tips in more
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details the key to remember is that we
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want our blood sugar level to be
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stabilized when our blood sugar is
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stabilized what happens is that our body
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were stuck in a breaking down fat and
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stop burning fats and we won't be
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craving you know sugary food at the same
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time so let's go through each of the
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points in details point number one mill
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intervals always remember that the first
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meal which is your breakfast should be
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consumed within the first hour of you
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waking up breakfast means break fast so
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it should be consumed within the first
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hour of you making up will have an X
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that you should continue eating for
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every three to four hours yes you're
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probably right you need to eat
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frequently so every three to four hours
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you should have something to eat so that
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should be about five to six meals a day
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what you want to be doing is to eat
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small portions but frequently to
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stabilize your blood sugar level and the
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last meal of the day
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should we consume one hour before
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bedtime so yes you can eat you know near
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to your bedtime I just make sure that
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it's one hour before bedtime and that
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you're only eating protein and fat and
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not carbohydrate the key to remember is
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that if you're very hungry at Meal Time
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that means you've waited too long to eat
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if you don't feel hungry at mealtime
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that means you've consumed too much you
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know in your previous meal so you should
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always feel right to eat after three to
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four hours so remember to eat every
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three to four hours if you're not
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feeling hungry after four hours eat half
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the meal that you know you're supposed
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to eat and if you're not hungry after
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you know the next four hours it quarter
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than milk but the key is you need to eat
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in order to stabilize your blood sugar
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level and also another important point
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to remember is that you know meals and
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snacks are the same so basically what
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this means is that you can have your
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breakfast during lunch time you can feel
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lunch meal during breakfast time you
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know you can mix them on kind of your
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dinner during lunch time it doesn't
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matter
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there's no such thing as luck there's no
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such thing like you know I need to have
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this for breakfast that for lunch no as
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long as you're eating you know three to
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four every three to four hours and
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eating in the right portion it doesn't
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matter when you eat one meal all right
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so the second point is nutrients ratio
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per meal what this means is that in
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every meal you should be consuming your
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protein your cups and your fat protein
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equals your lean meat fish tofu eggs
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whereas carbohydrates equals you know
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not just rice not just bread but also
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all your vegetables you know I know
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there are diets out there saying that
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you should cut the carbs but know if you
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eat two little cups what happens is that
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your body would start storing fat and
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your body will stop burning fat and we
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don't want that by the same time if eat
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too much cups your body would start too
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much
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at the same time and also reduce her
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energy level so the key is to remember
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to either write nutrient ratios per mil
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so what is the right neutral ratio per
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mil protein and carbs should be eaten at
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almost the same ratio whereas fat should
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always be at the lowest amount so let's
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say let's put protein carbs and fat at
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100% that should only be consumed about
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20 percent and that is literally a
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teaspoon of olive oil or you know a
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teaspoon of butter or peanut butter
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things like that it's in minimum portion
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whereas protein and carb should be about
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40 and 40 percent each or you can have
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more protein for a 5 percent and 35
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percent of car by balancing out your
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neutral ratio your body is getting the
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essential nutrient that your body needs
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and therefore you maximize fat burning
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and the third point is everybody knows
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this calories per meal so if you're
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eating so frequently you should not be
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consume a lot of calories per meal for
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women I would suggest that you consume
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about 250 to 350 calories whereas for
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men you can consume about 400 to 450
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calories per meal well it also depends
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on your activity level if you're a very
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active person whether being a male or
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female then obviously you need to
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consume more calories but you know if
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you're doing a lot of office work and
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you're not moving much at all try to
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stick to the guideline of 250 to 350
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calories for women and 400 to 450
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calories for men per meal so that
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includes your protein your cards and
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your fats too many calories consumed
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Adam Adam Ellie increases fat storage
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and reduces your appetite on the next
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meal and 2-liter calories consumed at a
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meal with drug a blood sugar level
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therefore you will start craving you
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know sugary stuff and whenever you see
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something that it's sweet what you want
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me to do you would just grab it and eat
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it without even thinking so how do we
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know we're consuming the right calories
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the key is to remember that you should
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satisfied after each meal so if you're
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feeling too full after a meal that's
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telling me that you eating too much if
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you're still feeling hungry after an
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hour that's telling me that you're
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eating too little so the key is to just
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feel satisfied and not over indulging
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those are the three main points to
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remember and practice in order to lose
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weight without dieting and if you can
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incorporate this to your lifestyle what
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you're doing is that you will not only
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be able to lose weight but to maintain
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your weight for the rest of your life
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and that's what we want and you know
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most diets you can't do that through
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most diets because they are only
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temporary so remember that nutrition
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should be part of your lifestyle and
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that you should have fun and enjoy it 3
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tips to remember first one mill
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intervals second one nutria ratio per
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meal and the last one calories per meal
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and if you can follow this eat
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frequently don't nobody go hungry
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neither should you overindulge I can
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assure you that you will start seeing
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results you know by losing weight and
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see and feeling healthier and fitter and
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if there are anything that is unclear
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anything that you want more elaboration
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on please leave your comments and our
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strive to answer them
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[Music]
