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5 Nutrition Tips You Need To Know

*Original article from Supreme Physique

1. Eat Several Mini-Meals During The Day

The simple key to losing weight: eat fewer calories than you burn. But when you're hungry all the time, eating fewer calories is easier said than done.

By snacking on mini-meals throughout the day you’ll eat less calories while still managing to stay satisfied. 
 
Try dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day.

To learn more about the benefits of snacking and to see some good examples, check out our article on the topic: 


2. Live It Up and Drink It Down 

Contrary to what you might think, people are more likely to retain "water weight" by not drinking enough of it rather than by having too much.

The general recommended daily amount is 64 ounces, or 4 regular sized water bottles.

Drinking plenty of water also helps keep you full while taking in less calories. 


3. Take It Slow

It takes 20 minutes for your stomach to send the signal to your brain that you have eaten enough and are satisfied. So, when you rush your meal and eat rapidly, it's easier for you to overeat.

Slow down by putting down your fork between bites, chew each bite at least 10 times, and put yourself in a relaxed eating environment instead of forcing a meal on the run. 


4. Sleep The Weight Away

Make a point of going to bed earlier and you’ll see weight loss within a week.

Recent research from the University of Pennsylvania found even just a few nights of sleep deprivation can lead to almost immediate weight gain. 


5. Use the Red - Orange - Green Rule

At each meal include one food that is any of these colors.

By focusing on these foods, you'll be sure to get a healthy variety of produce on your plate and won't have space for higher-calorie junk. 

Colorful fruits and veggies also help your skin look healthier and younger! 


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