subject: Eating Plan for Weight Loss [print this page] Eating Plan for Weight Loss Eating Plan for Weight Loss
Finding a diet that is good for you can be a little confusing and overwhelming, since there are so many different diet programs out there to choose from. There always seems to be new scientific evidence that suggest what we thought was best for us at one time, may not be what's best for us now. It's obvious that in the area of nutrition, when it comes to dieting to lose fat and build muscle, we still have a lot to learn about the complexities of our bodies circulatory system. If your sick of trying diet after diet and your serious about eating healthy to lose fat, here are some helpful tips follow that are guaranteed to help you achieve your health goal.
Tip 1: The first thing you must understand is that when trying to achieve a good looking and healthy body, weight loss is not as important as you might think. Fat loss is the key! Eat to lose fat, not just to lose weight.
If your looking for some great workouts to build muscle and lose fat fast checkout circuit training exercises
Tip 2: Don't starve yourself. Many people still believe that starving themselves to lose weight is actually a good idea. As mentioned above, fat loss should be your goal. Remember, weight fluctuates and most of the weight you lose you will just gain back. Starving your body is actually counter productive to burning off fat. When you start to fast, your body goes into starvation mode. This causes your metabolism to slow down, thus burning fewer calories. That is why breakfast is so important; it "breaks" your "fast". Your body feeds off of the nutrients and energy that food gives your body. When you deprive your body of its primary source of energy, your body turns to alternative sources, such as muscle tissue. Starving yourself will cause you to lose one pound of muscle for every three pounds of fat. Your body will actually start eating away at itself to sustain energy. Your metabolism slows down by 20% when you starve yourself. This is counteractive to losing fat since muscle actually speeds up your metabolism, causing you to burn more calories throughout the day.
Tip 3: Don't always eat until you feel full. One of the most difficult things about dieting is knowing when to stop eating. Instead of eating 3 big meals that make you feel full, it is better to eat five smaller meals in a day, spread out about 3 hours apart. By eating more frequently, your body's blood sugar and energy levels sustain you throughout the day and your metabolism keeps working at an increased rate. To fully utilize your bodies fat burning potential, it is important to keep your metabolism working frequently.
Tip 4: Drink at least 8 oz of water before you eat. Water is actually one of the best fat loss supplements you can use. Water is vital to living healthy. It lubricates, hydrates, and cleanses your body. It also air conditions, heats it, and removes waste. As a fat loss supplement, water can be used as a means to suppress your appetite, helping you battle against over-eating.
Sometimes when your feeling hungry, can actually just be a sign that you are thirsty. A great way to curb cravings is by drinking a glass of water before a meal and then waiting a few minutes to allow the body to signal that it's full. By drinking the recommended 8 oz of water a day, speeds your metabolism up causing your body to burn through more calories day and night.
Although nothing can substitute for the benefits and importance of drinking water for overall health, All-natural fruit juice is another good substitute to help curb your appetite as well as provide a good source of vitamins and minerals that your body needs to maintain optimum health. Make sure it's 100% natural. You want the right sugars in your body. And by all means stay away from the SODA!
Tip 5: Keep an eye on your nutritional intake. A healthy, balanced diet of carbohydrates, protein, and fats, are a vital key to dieting. Your daily intake of these essential nutrients should be; Carbohydrates 50-70%, Protein 20-30% and Fat 10%. Carbohydrates and fats supply energy while the protein, in addition to energy, provides the structural components necessary for the growth and repair of tissues.
Without going into to much detail of what carbohydrates do and what they are, Carbs are essentially the types of sugars you put into your body. They control your blood sugar levels and are the chief source of energy for all body functions and muscular exertion.
When deciding what kind of carbohydrates you should be eating, you should stay away from processed simple sugars such as, soda and sweets. Even though they are loaded with carbs, they are not the kind your body needs. Instead you should be eating complex carbs like the ones that come from, whole wheat, vegetables, oats, and fruit.
An important thing to look for when looking at the nutritional facts of what you're about to eat, are trans fats and saturated fat content. Don't worry to much about regular fat. Some fat is actually good for your body. Fat should make up about 10% of you daily nutritional intake. The percentage of the daily value of Saturated fat should be under 10%. If you're trying to get really lean, it should be under 5%. Stay completely away from trans fats.
Also, be sure to take a look at your sugar intake. Sugars can make you gain weight quickly if they aren't kept in check. Try to stay away from refined sugars and stick to good sugars like those that are found in fruit. If you are really serious about cutting pounds, don't eat anything that has more then 10 grams of sugar.
Tip 6: Try to eat most of your carbs and fats based on what part of the day you are most active. If you are most active during the first half of the day, eat most of yourcarbs and fats then and eat less in the later portion of the day.
Your protein intake should be consistent throughout the day. Don't consume large quantities of carbohydrates before going to bed. Your body will not require these carbohydrates for energy while you sleep.
Tip 7: If you consume more calories than you burn off during the day, you will gain weight. If you consume less, you will lose weight. Determine what your recommended daily calorie intake should be for your age, size, and gender. It not recommended that you consume less then 1200 calories a day. This will put your body into starvation mode.
Becoming overweight can happen quickly. These tips are meant to give you a guideline to follow to help you battle obesity, get in great shape, or just help you stay healthy. It's whatever you do with it. If you want to see results it's important to stay consistent. If you want change in your life you have to make change happen. You have to take action.
The most difficult thing about eating properly and getting in shape is discipline when it comes to dieting. So ask yourself if change worth the effort. Are you happy the way your body is now? Is being healthy enough to motivate you? To succeed you need to find what inspires you. Sometimes just being healthy is not enough for some people. Will being healthier make you happier? If you think happiness is a good reason to change your life then let that drive you. If you can never find enough reasons to make change in your life, then just ask yourself, "Is happiness worth changing for?"
welcome to Insurances.net (https://www.insurances.net)
