1. Eat 4-6 small meals per day. Spread your calories out evenly during the day to help keep your metabolism moving and your energy levels naturally high. Try to target balancing each meal so that they contain roughly the same amount of calories. Meal replacement shakes and nutrition bars are an easy way to supplement up to 3 meals per day.
2. Balance each meal with protein, carbs and fat. By providing reasonable amounts of these three essential nutrients at each meal, your body will have the fuel it needs to run at an optimum level. Balancing the nutritional make-up of your meals also helps prevent the storage of body fat.
· Preferred sources of protein: fish, lean meat, chicken, eggs, turkey, lean pork, protein powders.
· Preferred sources of carbohydrates: fruit, vegetables, beans, whole grains.
· Preferred sources of fats: olive oil, nuts, fish oils, canola oil.
3. Choose the right carbohydrates. When constructing your meals, select complex carbohydrates that are “colorful” and high in fiber (like fruits, vegetables, beans and nuts). Try to avoid highly processed carbohydrates like pasta, bagels, crackers, chips, soda and candy. Highly processed carbs have little nutritional value and can easily be stored as body fat. If it’s a carbohydrate and it comes in a bag or a box, you should be suspect.
4. Don’t forget completely about the fat. Despite the hype in the 80’s and 90’s, fat IS an important part of everyone’s diet and is necessary for fat loss. It may sound strange but it is the reality. One benefit is that fat is slow to digest so it makes you feel full and thus you eat less. Fat also helps in proper digestion of carbs and protein; without it your body cannot process food efficiently. The key is to select foods that are rich in omega-3 and omega-6 fatty acids. These include salmon, mackerel, almonds, walnuts, olive and canola oils.
5. Eat until you are no longer hungry, not until you are stuffed full. A common mistake people make in their everyday eating habits is that they just eat too much. They eat until they are literally bursting at the waistline. You don’t need to be stuffed at every meal, or eat every bite . . . despite what your mom told you, it is ok to leave food on your plate. Even better, don’t put so much on your plate in the first place. Keep your portion sizes under control If you find yourself eating for no reason, or you just can’t stop, you are probably eating to fill a void in your life, as many people do. Taking some time to evaluate the areas of your life that are making you unhappy may help. Food is not the answer, and overeating always results in feeling worse.
6. Don’t cut your calories too low. Drastic calorie cutting attempts usually result in failure. If you are looking for lasting results and not just a quick fix, then your best bet is to aim for about 2/3 of your “normal” caloric, or food, intake. Putting your body into starvation mode will ultimately derail your weight loss attempts. Your body will fight back by trying to hold onto your fat even more tightly! Slow and steady wins the weight loss war.
7. Give yourself one, and just one, splurge day per week. If you are eating “clean” 6 days a week, you deserve a splurge day. Pick one day per week and save up all your cravings for that special day. Make a chocolate dessert, or have some extra pasta with dinner. Whatever it is, after 6 days of keeping your diet in order and keeping focused on your ultimate goal, you not only deserve a day of eating some of your favorite foods, but your body can also completely handle it. Remember, you cannot gain a significant amount of body fat in just one day. It takes months, in most cases, years of poor eating to add that weight. One splurge day a week is acceptable and even helpful; just make sure when the next day comes around, you get back in the saddle again and get ready for 6 more days of good clean eating and weight loss progress.
8. Get your body moving with exercise. You will not reach your fat loss goals without getting your body in motion. Exercise helps you burn calories more efficiently, improves blood circulation to all parts of your body (including your brain), helps your skin stay young looking, and even improves bone strength. Just 3 or 4 workouts per week is enough to get some truly life-changing benefits from exercise.
There are so many types of activities you can participate in. There’s no excuse. Weight training exercises are great for both men and women to build muscle strength. The more muscle your body has, the more calories it burns per day. Cardiovascular exercise is a great way to get your blood pumpin’ and your energy levels high. And you can do some of your exercise outdoors and breath in some of that fresh air too!
9. Drink plenty of water. Drinking at least 8 glasses of water per day is essential for fat loss. Water helps your digestion, helps you feel energized, gives you a feeling of fullness and keeps you looking young. In addition, water seems to act as a natural appetite suppressant. In fact, people on diets who do not increase their water intake will find themselves feeling “hungry” much more often and more severely than those who do up their water consumption. One possible reason for this is that dieters are getting less water from their food, because they’re eating less food, so the body is actually craving fluid. These cravings can be significantly curbed with increased water intake.
10. Supplement wisely. The JAMA (Journal of the American Medical Association) now recommends a multi vitamin/mineral complex for all healthy adults. Also, a quality weight loss supplement may aid in your efforts and help you finally get rid of that unwanted fat. (Note: weight loss supplements work well only in conjunction with a healthy diet and exercise program).
2. Balance each meal with protein, carbs and fat. By providing reasonable amounts of these three essential nutrients at each meal, your body will have the fuel it needs to run at an optimum level. Balancing the nutritional make-up of your meals also helps prevent the storage of body fat.
· Preferred sources of protein: fish, lean meat, chicken, eggs, turkey, lean pork, protein powders.
· Preferred sources of carbohydrates: fruit, vegetables, beans, whole grains.
· Preferred sources of fats: olive oil, nuts, fish oils, canola oil.
3. Choose the right carbohydrates. When constructing your meals, select complex carbohydrates that are “colorful” and high in fiber (like fruits, vegetables, beans and nuts). Try to avoid highly processed carbohydrates like pasta, bagels, crackers, chips, soda and candy. Highly processed carbs have little nutritional value and can easily be stored as body fat. If it’s a carbohydrate and it comes in a bag or a box, you should be suspect.
4. Don’t forget completely about the fat. Despite the hype in the 80’s and 90’s, fat IS an important part of everyone’s diet and is necessary for fat loss. It may sound strange but it is the reality. One benefit is that fat is slow to digest so it makes you feel full and thus you eat less. Fat also helps in proper digestion of carbs and protein; without it your body cannot process food efficiently. The key is to select foods that are rich in omega-3 and omega-6 fatty acids. These include salmon, mackerel, almonds, walnuts, olive and canola oils.
5. Eat until you are no longer hungry, not until you are stuffed full. A common mistake people make in their everyday eating habits is that they just eat too much. They eat until they are literally bursting at the waistline. You don’t need to be stuffed at every meal, or eat every bite . . . despite what your mom told you, it is ok to leave food on your plate. Even better, don’t put so much on your plate in the first place. Keep your portion sizes under control If you find yourself eating for no reason, or you just can’t stop, you are probably eating to fill a void in your life, as many people do. Taking some time to evaluate the areas of your life that are making you unhappy may help. Food is not the answer, and overeating always results in feeling worse.
6. Don’t cut your calories too low. Drastic calorie cutting attempts usually result in failure. If you are looking for lasting results and not just a quick fix, then your best bet is to aim for about 2/3 of your “normal” caloric, or food, intake. Putting your body into starvation mode will ultimately derail your weight loss attempts. Your body will fight back by trying to hold onto your fat even more tightly! Slow and steady wins the weight loss war.
7. Give yourself one, and just one, splurge day per week. If you are eating “clean” 6 days a week, you deserve a splurge day. Pick one day per week and save up all your cravings for that special day. Make a chocolate dessert, or have some extra pasta with dinner. Whatever it is, after 6 days of keeping your diet in order and keeping focused on your ultimate goal, you not only deserve a day of eating some of your favorite foods, but your body can also completely handle it. Remember, you cannot gain a significant amount of body fat in just one day. It takes months, in most cases, years of poor eating to add that weight. One splurge day a week is acceptable and even helpful; just make sure when the next day comes around, you get back in the saddle again and get ready for 6 more days of good clean eating and weight loss progress.
8. Get your body moving with exercise. You will not reach your fat loss goals without getting your body in motion. Exercise helps you burn calories more efficiently, improves blood circulation to all parts of your body (including your brain), helps your skin stay young looking, and even improves bone strength. Just 3 or 4 workouts per week is enough to get some truly life-changing benefits from exercise.
There are so many types of activities you can participate in. There’s no excuse. Weight training exercises are great for both men and women to build muscle strength. The more muscle your body has, the more calories it burns per day. Cardiovascular exercise is a great way to get your blood pumpin’ and your energy levels high. And you can do some of your exercise outdoors and breath in some of that fresh air too!
9. Drink plenty of water. Drinking at least 8 glasses of water per day is essential for fat loss. Water helps your digestion, helps you feel energized, gives you a feeling of fullness and keeps you looking young. In addition, water seems to act as a natural appetite suppressant. In fact, people on diets who do not increase their water intake will find themselves feeling “hungry” much more often and more severely than those who do up their water consumption. One possible reason for this is that dieters are getting less water from their food, because they’re eating less food, so the body is actually craving fluid. These cravings can be significantly curbed with increased water intake.
10. Supplement wisely. The JAMA (Journal of the American Medical Association) now recommends a multi vitamin/mineral complex for all healthy adults. Also, a quality weight loss supplement may aid in your efforts and help you finally get rid of that unwanted fat. (Note: weight loss supplements work well only in conjunction with a healthy diet and exercise program).
Source: global-nutrition-inc.com
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