Ten things to know about nutrition when you are trying to lose weight. 

With so many diets out there you may wonder which one is best for me? You are not alone. There are no perfect trials to support one diet over another. Which one you chose depends on your preference and your lifestyle. Not all diets work for all people.

1. Create a negative energy balance. Taking in less calories than the amount needed will help burn more fat and lose weight.
2. Minimize caloric intake. A low-calorie diet should contain 1200-1500 kcal/day for women and 1500-1800 kcal/day for men. 
3. Maximize nutrient value. Make sure you eat high quality protein that contains all the 9 essential aminoacids. Eat 1.2-1.6 grams of protein per kg per day. Make sure you bring in some fat, at least 7-10 grams per day for good gallbladder function. Drink 72 ounces of water if your are a women and 104 ounces of water per day if you are a man. 
4. Eat fiber. Your diet and supplementation should contain around 22-25 grams of fiber per day if you are a woman and 28 to 31 grams per day if you are a man. 
5. Minimize hunger, maximize satiety. Eat bulky foods like salads, high in protein and fiber. Snack on almonds, not crackers. Stay away from sugar.
6. Caloric adaptation is one of the main reasons people stop losing weight when dieting. Weight loss prompts the body to become more energy efficient in order to conserve energy. Hormonal adaptations, such as decreased leptin result in increased apetite and less satiety. You can counterbalance that by increasing exercise, and moving more.
7. Prioritize Whole Foods: Focus on a diet rich in whole, unprocessed foods. These foods are not only more nutrient-dense but also help regulate hunger and provide sustained energy, making it easier to adhere to your weight loss plan.
8. Mindful Eating: Pay attention to portion sizes and practice mindful eating. Savor each bite, eat slowly, and listen to your body's hunger and fullness cues. This can prevent overeating and promote a healthier relationship with food.
9. Include Strength Training: Incorporate strength training exercises into your fitness routine. Building lean muscle mass not only enhances your metabolism but also contributes to a toned and fit appearance. Include a mix of cardiovascular exercises and strength training for overall fitness.
10. Be Patient and Consistent: Understand that sustainable weight loss takes time. Aim for gradual, steady progress rather than rapid results. Consistency in your dietary choices and exercise routine is key to long-term success. Celebrate small victories and stay committed to your overall health and well-being.