Nutrition Changes to Make to Increase or Jump Start Weight Loss

Are you one of those people who has been working really hard in the gym, but not seeing the results on the scale or in the way your clothes fit? Well, there could be a few nutrition changes you can make that will further your weight loss if you have reached a plateau or need a kick start to your weight loss journey and nutritional changes that you can incorporate into your lifestyle. 

• Eat More Fiber
• Foods that contain more fiber are more nutrient-dense and often contain less calories than other foods. Examples of such foods include Brussels sprouts, avocados, nuts and whole grains.
• Focus on Whole Foods
• Rather than relying on packaged, processed foods to get you through your day, try to limit yourself to them to when you really need something quick and easy. Take some time to prepare yourself with real, whole, un-packaged foods that will leave you more satisfied and healthier. 
• Increase Protein Intake
• Make sure you are eating protein throughout your entire day. You need high-quality sources of protein throughout the day to keep your body fueled. Try things like tuna, hard-boiled eggs, nuts and cottage cheese for high-quality, protein-packed snacks.
• Drink More Water
• Water helps keep you full and hydrated all day. Try to drink at least half your body weight in water throughout the day and 1 or 2 cups right before every meal. 
• Adjust your Calorie Goals
• As you lose weight, your body is not carrying around as much, so your metabolic rate changes as well. Also take into consideration how much you are working out to determine a new calorie range you should be taking in each day.
• Eliminate Empty Calories
• This is a huge factor when wanting to lose weight. Taking in too many empty calories from things like sugary beverages, snacks and sweets can be detrimental to weight loss. These things can still be eaten, just in moderation so it is not consuming a large amount of your calories. 
• Be Accurate with Food Tracking
• If you are using a food tracker such as My Fitness Pal, make sure you are putting in everything accurately. Including the correct portions and servings.
• Address Food Sensitivities
• If you often feel bloated, gassy or nauseous, it might be worth going to your doctor to see if you have sensitivities to foods you frequently eat. When you have a food sensitivity that you don't know about, you could be carrying excess weight in fluid that could easily go away if you stopped eating the foods that are causing it.