There are so many different diet programs out there. Finding a good diet can be a bit overwhelming and confusing since diets always seem to be changing.This only goes to show that there is much we still dont understand about our bodies when it comes to eating for optimum health. There are always new scientific breakthroughs that always seem to change the way we think about whats healthy for us. 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: If your goal is to develop a lean healthy body, the main focus should be to lose fat. Fat loss is a lot more permanent the weight loss. Weight loss fluctuates a lot more due to factors such as water weight and food intake. Which makes weight loss all that much more frustrating.
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Tip 2: Dont starve yourself. A lot of people actually believe its a good idea to starve themselves to lose weight. Remember, fat loss is key. Weight fluctuates to much and mostof the weight you will lose, you will just gain back. When you starve yourself your metabolism slows down, thus causing you to burn less calories throughout the day. This is why breakfast is so important; it breaks your fast, kick starting your metabolism so your body will start burning off calories optimally. By starving yourself, you deprive your body from the nutrients and energy that food provides for you body. Without this essential energy source, your body will start to feed off of muscle tissue as an alternative source of energy. 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. Starving yourself slows down your metabolism by up to 20% This is counteractive to losing fat since muscle actually speeds up your metabolism, causing you to burn more calories throughout the day.
Tip 3: Dont eat until you are 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. Eating more frequently throughout the day will keep your metabolism working at an increased rate. As well as keeping your blood sugar and energy sustained at optimal levels. It is important to keep your metabolism working frequently throughout the day, for your body to burn more calories and lose more fat.
Tip 4: Drink at least 8 ounces 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. Drinking 8 ounces of water before every meal and then waiting a few minutes to allow the body to signal that its full, is a great way to curb cravings. Drinking water throughout the day actually speeds up your metabolism which causes your body to burn through more calories both day and night.
Make sure you dont drink soda. If you dont wont water, 100% natural fruit juice is a good alternative to water. All natural fruit juice is a great source of vitamins and minerals. Just make sure it is 100% natural juice. You want the right sugars in your in body.
Tip 5: Keep an eye on your nutritional intake. A healthy balanced diet of protein, fats, and carbohydrates, are a vital key to dieting. Your daily intake of these essential nutrients should be; Carbohydrates 50-70%, Protein 20-30% and Fat 10%. Carbs and fats supply energy while the protein, in addition to energy, provides the structural components necessary for the growth and repair of tissues.
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Carbohydrates are the chief source of energy for all body functions and muscular exertion. It is important to know which foods contain good carbs and which ones contain bad carbs. Without going into to much detail, carbs are what controls the level of sugar in your blood. So essentially, the type of sugars you put into your body is the kind of carbs you are getting.
When deciding what kind of carbs you should be feeding yourself, it is best to fuel yourself with complex carbs like the ones that come from fruit, whole wheat, vegetables and oats. Stay away from processed simple sugars such as, candy and soda.
An important thing to look for when looking at the nutritional facts of what youre about to eat, are trans fats and saturated fat content. Dont worry to much about regular fat. Some fat is actually good for you. 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 youre 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 arent 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: Always eat based on the activity levels of the day. It is best to eat most of your carbs and fats during the first half of your day if that is when you are the most active. You should start to taper off towards the end of the day.
Your protein intake should be consistent throughout the day. Dont consume large quantities of carbs before going to bed. Your body will not require these carbohydrates for energy while you sleep.
Tip 7: If you consume less calories then you burn off during the day you will lose weight. If you consume more then you burn off you will gain 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. Its whatever you do with it. If you want to see results its 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 living a better and healthier life enough to motivate you? For some, being healthy might not be enough to motivate them. If you want to succeed you need to find out what motivates you. What drives you? Ask yourself if being healthy will make you happier. If you think happiness is a good reason to change your life then let that drive you. If you cant find what it takes to motivate you to change your life, then just ask yourself, Is happiness worth changing for?
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