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Easy Dieting Tips for Fast Weight Loss

Make no mistake about it, one of the best dieting tips to lose weight more efficiently is to eat more frequently. While it's imperative to lower caloric  intake, divide the remaining calories over more meals. For example, say you've lowered your caloric intake from 2400 calories to 1800 calories. Divide the 1800 calories into 6 meals consisting of 300 calories each. Smaller, more frequent meals help you control insulin spikes that are associated with fat storage. Controlling insulin also helps you control sugar cravings.

Protein is thermic. The body expends more calories digesting protein than either fat or carbs (the body burns approximately 20% of the calories you take in as protein, compared to 8% for carbs and 3% for fat). Plus, protein helps you feel full longer. So replace some of the sugars in your diet with protein. Try to eat some protein with every meal. Protein (and fat) can actually lower the glycemic index of a carb, which in turn, can reduce insulin release in response to a carb meal. 

When it comes to dieting, fiber is vital. Not only does fiber help reduce cholesterol and promote regularity, it can also block fat absorption and even delay carb digestion.

Cardio is a great way to burn calories. If cardiovascular conditioning is your goal, aim for a higher aerobic intensity. However, if your goal is to maximize fat burning, then your heart rate should be lower. Use the "talk test"-go as fast as you can while being able to engage in a normal conversation. Remember, fat burning is aerobic-it requires oxygen for oxidation.

Lean mass is metabolically "expensive." In other words, muscle requires more calories to sustain, which means that having more of it burns. Therefore, incorporate a weight training program into your regimen. Muscle is your body's metabolic engine.

One gram of carbohydrate binds with 4 grams of water in the body. Therefore, a diet higher in protein and lower in carbs helps your body hold less water. Drink at least a gallon of water per day and cut out coffee and soda.

If you're doing cardio, it's better to do it first thing in the morning. Eight hours of sleeping is like eight hours of fasting. Glycogen levels are usually lower when you wake. Cardio when you wake forces your body to rely on stored fat for energy. The same applies to cardio in conjunction with weight training. Make sure you do the cardio after you weight train, as anaerobic exercise relies on glycogen for fuel.

Crash diets don't work. And what weight is lost is usually gained back. To lose weight and keep it off permanently, you need to keep your metabolism high. Crash diets fool your body into thinking it's starving, and your body will respond by slowing metabolism making further weight loss even more difficult.

Carbs are vital. Excessive carbs, on the other hand, especially those with high glycemic index scores, can be bad. While steamed white rice may sound good, its glycemic index score is as high as sugar. Ice cream, on the other hand, has an extremely low GI score (thanks in part to its fat content). 

No macronutrient satisfies your appetite like fat. Since fat sits in your stomach for a longer period of time, it helps you stay full. Also, key hormone levels are dependent on the fat in your diet. Extreme low fat diets can actually be bad for your health and negatively impact your hormonal balance.


  • Action without planning is the root of all failure.

Plan your meals and exercise program. If you can't do this on your own, get a personal trainer. 

This seems to be the biggest problem. Do whatever it takes to keep yourself motivated. Write down your goals and re-read them every day and visualize your goals as already achieved.

Don't just lose  weight just to lose weight, do it because of the type of person you will become in the process. You will become a goal achiever, gain more energy, more productive, happier, more confident, powerful and the list goes on and on. What else can you think of?

Nutrition Intake to shoot for:
If you're trying to lose some fat, get your meals from a diabetic or low carb recipe cookbook.

  • Protein intake equal to your  lean body weight. Get your body fat checked!
  • Carbohydrates, keep them about even or below your protein intake, and stay away from processed food. Try to eat natural carbs like fruits, vegetables and whole grains.
  • Fats - 30-60 grams per day. Use good fats, fish oils, flax oil, olive oil etc. You can use flax oil in your protein shake, and use olive oil on your salad. Try to have one table spoon of flax seed oil, one table spoon of olive oil and 2-4 fish oils capsules per day.

These recommendations may very depending on your age, life style and body type.

"What you move towards, moves towards you. Let's move towards health and fitness"

Before beginning any supplement or exercise program, consult your health care practitioner. 

Portions of this dieting tips article were provided by Universal Nutrition. Universal specializes in products for weight loss and fitness.

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This product is not intended to diagnose, treat, cure or prevent any disease. 01/20/2023

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