Daily Diet for Consistent Body Weight


Talk to any nutritionist or pick up any fitness book, and they will all say that diet is the key to maintain your weight. No matter how many hours you’re spending at the gym, if you’re not following a proper daily diet properly, you’ll have to wait much longer before you see results.

However, everyone has their own definition of diet. Some say eat less, exercise more; some say cut carbs; and some say eat a limited amount of healthy fat every day. But here’s the thing: what works for others may not work for you.

In fact, when it comes to diet, a lot depends on your body and mindset. Some people can go for months without eating fast food even once, while others need a cheat meal occasionally.

Don’t get discouraged if you crave fast food once in a while, but make sure that you earn the meal and that you stay on track.

Here are a few primary guidelines to keep in mind to maintain consistent body weight: Eat protein at every meal. Focus on calories. Burn the calories you consume.

Let me clarify what I mean. If you have a metabolic rate of 1,500 calories per day, and you consume 2,000 calories per day, you need to burn 500-600 calories every day to maintain a consistent weight.

Here comes the critical part: The way you consume those 2,000 calories matters a lot. You can eat one pizza that’s mostly carbs and fat, or you could eat veggies, proteins, carbs, and fiber, etc. in three to four different meals.

Meals full of veggies and other healthy foods amount to 600-700 calories on average, but they contain all the essential nutrients required to lead a healthy life.

Track What You’re Eating

Focus on what you’re eating. As I said, eating junk food once in a while is okay, but the problem starts when we increase the frequency of those meals. We start with junk food once a month, then increase it to a week, and before long, it has become our go-to lunch solution. That’s the pattern we have to break.

Keep a note of everything that goes into your mouth. We often track macros and ignore micros. What about those two chips you just ate? We often think it’s just two pieces, but trust me, because the calories in junk food are highly concentrated, tracking those two bits is crucial if you want to maintain consistency in your body weight for a long time.

Rule of Thumb

Follow the rule of thumb for protein intake, which means eat 1 gram of protein per pound of body weight each day. When you incorporate the rule of thumb for protein intake in your daily diet, you preserve and gain muscle mass while losing unhealthy fat faster.

Remember, you are what you eat. Staying true to your diet will not only help you maintain your body weight, but it will also help you improve your lifestyle.

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