Nutrition
First, consider the number of calories you are eating.
Although they aren’t the only thing that matters, calories are one of the most important factors to consider (9 ).
In simple terms, if you consistently eat more calories than your body uses, you will gain weight — typically as fat. Likewise, if you consistently eat fewer calories than your body uses, you will lose weight.
It can also be helpful to think about the types of food you tend to overeat.
Often, they are processed foods, such as ice cream, pizza and chips, that are highly rewarding to the brain (10 ).
These foods contain many calories and don’t usually keep you satisfied. This is partly due to their low protein and fiber content.
After considering how many calories you eat, think about whether you are eating enough protein and fiber.
Protein is important for everyone, but you may need more if you are active or trying to gain muscle or lose fat (11 ).
It is more satisfying than carbs or fat, and your body also burns more calories processing protein than these other nutrients (11 , 12).
Fiber also has several health benefits and can increase the feelings of fullness and satisfaction after eating (13 , 14 ).
It can be obtained from a variety of plant-based foods, including beans, whole grains, nuts and vegetables (15).
For adults up to age 50, it is recommended that men consume 38 grams of fiber per day, while women are advised to eat 25 grams per day (16).
Incredibly, less than 5% of most age groups in the United States consume enough fiber (17 ).
Keeping your calories, protein and fiber in check is a good place to start if you want to improve your body composition and health.
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