EAT MORE FREQUENTLY
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
DIETING TIPS FOR RESULTS
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.
FIBER IS FRUITFUL
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.
TWEAK CARDIO INTENSITY
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.
HIT THE WEIGHTS
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.
WATER, WATER EVERYWHERE
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.
CARDIO AT THE RIGHT TIME
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.
AVOID CRASH DIETS
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.
WATCH CARBS & SUGAR
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).
EAT FAT
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.
PLAN YOUR MEALS AND COUNT YOUR PROTEIN, FAT AND CARBS.
- 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.
STAY MOTIVATED
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.